Rice Salad with Fennel, Orange, and Chickpeas

  • Prep-time: / Ready In:
  • Serves 4
  • Serving size: ¼ of recipe
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The mild anise-like flavor of fennel is well balanced by the citrus in this hearty salad.

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By Del Sroufe,

Ingredients

  • 1½ cups brown basmati rice
  • 2 cups cooked chickpeas, or one 15-ounce can, drained and rinsed
  • 1 fennel bulb, trimmed and diced
  • 1 orange, zested, peeled, and segmented (zest and segments reserved)
  • ¼ cup plus 2 tablespoons white wine vinegar
  • ½ teaspoon crushed red pepper flakes
  • ¼ cup finely chopped parsley

Instructions

  • Rinse the rice under cold water and drain. Add it to a pot with 3 cups of cold water. Bring it to a boil over high heat, reduce the heat to medium, and cook, covered, for 45 to 50 minutes, or until the rice is tender.
  • While the rice cooks, combine the chickpeas, fennel, orange zest and segments, white wine vinegar, crushed red pepper flakes, and parsley in a large bowl and mix well. When the rice is finished, add the rice to the bowl and mix well.
Nutritional Information:

Per serving (¼ of recipe): 316 calories, 63.6 g carbohydrates, 11.6 g protein, 3.9 g total fat, 0.2 g saturated fat, 0 g cholesterol, 43 mg sodium, 11.3 g fiber, 9.4 g sugar

Note: Nutritional information is provided as an estimate only.

Comments (1)

(5 from 1 vote)

Recipe Rating

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Jen

Actually blown away by how tasty this is! The flavours go together beautifully, and nothing is overpowering. So simple and absolutely delicious, followed recipe exactly and have 3 portions left in the fridge for this week's lunches. Thanks!!

About the Author

Headshot of Def Sroufe

About the Author

Del Sroufe

Chef Del Sroufe currently works as Culinary Specialist at the T. Colin Campbell Center for Nutrition Studies (CNS) and host of CNS Kitchen, a free CNS community that offers members all the tools they need to live a successful whole-food, plant-based (WFPB) lifestyle. Sroufe has been cooking in vegetarian, vegan, and WFPB kitchens for 34 years. He has operated his own vegan bakery and a vegan meal-delivery service. He was the executive chef at Wellness Forum Foods, where he ran a successful catering service. He developed a line of in-the-bag mixes that could be shipped all over the country and taught cooking classes to the public and health care professionals looking to offer culinary education to their clients. Del is a public speaker and cookbook author. His first cookbook, Forks Over Knives: The Cookbook, was on the New York Times Bestseller list for more than 37 weeks. He also authored Better Than Vegan, which tells the story of his struggle with weight management and how he lost more than 200 pounds on a low-fat, plant-based diet. Sroufe’s other cookbooks include The China Study Quick and Easy Cookbook and The China Study Family Cookbook.
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