• 1 Uncle Ben's rice and grains 5 wholegrains pouch
  • 1 red onion, finely sliced
  • 1 tin chickpeas, drained and washed
  • 3 tbsp olive oil
  • 1 tsp Cajun spice
  • ¼ cucumber
  • 4 dates
  • 10g pine nuts


  1. 1

    Squeeze the Uncle Ben's rice and grains pouch to separate rice, tear a 3cm vent, and then microwave on full power for 90 seconds. Once heated pour into a bowl, leave uncovered to cool down.

  2. 2

    Over a medium heat cook the sliced red onions in the olive oil. Once translucent add the Cajun spices, after a couple of minutes add the tin of chickpeas. Cook for a couple of minutes ensuring the chickpeas are coated in the Cajun spices.

  3. 3

    Remove the core of the dates and roughly chop. Halve the cucumber and cut to the same size as the dates. 

  4. 4

    Combine the chickpea mixture, dates, cucumber, and pine nuts with the wholegrain and quinoa rice and mix well. Serve.

Nutritional Details

Each serving provides
  • Energy 2767kj 661kcal 33%
  • Fat 31.6g 45%
  • Saturates 4.2g 21%
  • Sugars 18.9g 21%
  • Salt 0.6g 10%

% of the Reference Intakes

Typical values per 100g: Energy 825kj/197kcal

Each serving provides

59.5g carbohydrate 11.7g fibre 15.4g protein

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