• 250 g pouch microwave mixed grains (e.g. rice and quinoa)
  • 2 tbs fresh parsley or basil
  • 1 tbs olive oil
  • 1 Lebanese cucumber, chopped
  • 1 x 400 g can no-added-salt chickpeas, drained and rinsed
  • 1/2 cup char-grilled capsicum or roasted pepper strips, chopped
  • 1/2 cup reduced-fat feta cheese
  • pepper, to taste


  1. Microwave grains according to packet instructions.
  2. In a large bowl, mix together herbs, olive oil and 1-2 tbs vinegar from the capsicum jar.
  3. Add grains, cucumber, chickpeas and capsicum to bowl and mix well.
  4. Crumble feta over the top and season with cracked pepper.

  • Use the vegetables you have available! Rocket or other leaves, tomato, spring onion, carrot and roasted eggplant would all work well.
  • Add crunch with pepitas, sunflower seeds or pine nuts
  • Swap feta for goats cheese
  • Add raisins, chopped dates or apricots for sweetness
  • recipe step image

Healthy tip!

Still hungry? Try a side of salad or vegies before going for seconds.

Nutrition Information

per serving per 100g
Energy 2341 kJ 515 kJ
560 Cal 123 Cal
Protein 23.6 g 5.2 g
Fat, total 22.3 g 4.9 g
— saturated 7.2 g 1.6 g
Carbohydrate 57.8 g 12.7 g
— sugars 6.3 g 1.4 g
Sodium 927 mg 204 mg
Fibre 12 g 2.7 g

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