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Gut Friendly Recipes

Pea and broad beans with wild rice

Pea and broad beans with wild rice
Writer and expert2 years ago
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“Pack a big punch of fibre by using wholegrain rice, along with broad beans and peas. The avocado provides essential fats, which can help prevent depression, as well as being a source of tryptophan needed to make serotonin.” Dietitian Dr Sarah Schenker.

Gluten free, vegan

2 people


  • 100 g broad beans, fresh or frozen
  • 100 g petits pois peas, frozen
  • 250 g wholegrain, wild or black and red rice, ready cooked in a pouch
  • 1 avocado, diced
  • 10 radishes, thinly sliced
  • 3 spring onions, chopped
  • - Handful of flat-leaf parsley, chopped
  • 1 tbsp olive oil
  • - Juice and zest of a lime
  • 1 tsp chilli flakes
  • 1 clove of garlic, peeled and crushed



Heat the rice according to the packet instructions.


Cook the broad beans and peas in boiling water for 3 minutes.


Drain and refresh in cold water, then drain again. Pop the beans from their outer skins.


Combine the oil, lime, chilli and garlic to make a dressing.


Place the rice, broad beans, peas, avocado, radish, spring onion and parsley in a bowl.


Season with a pinch of salt and freshly ground black pepper. Pour over the dressing and stir to combine.


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Writer and expert
View precisionbiotics's profile