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Rice salad with roasted courgette, pine nuts and mint

Risotto rice can also work well in salads!

Method (serves 4)

  • Preheat the oven to 200°C/ Gas mark 6. Toss the courgettes in the olive oil and place on a baking tray at the top of the preheated oven.
  • Bake the courgettes for 15 - 20 minutes until they are soft and beginning to brown. 
  • Place the rice in a saucepan and add the stock. Bring to a simmer and cook for 12 minutes until soft. Allow to cool. 
  • Toast the pine nuts in a dry frying pan until golden. 
  • When the courgettes are cooked and golden remove from the oven and add to the pine nuts and rice. 
  • Squeeze the lemon juice over and season with salt and pepper. 
  • Add the crumbled feta and fresh mint and mix well. 
  • Keep in the fridge until required. Pack up one quarter of this salad in an insulated lunchbox to keep cool until lunchtime.


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  • 4 Medium sized courgettes, cut into 5cm lengths
  • 2 tbsp Olive oil
  • 200g Risotto rice
  • 500ml Water
  • 40g Pine nuts
  • Freshly squeezed juice of a large lemon
  • Salt and black pepper to taste
  • 100g Feta crumbled
  • 1 tbsp of Chopped mint


  • Energy: 328kcal
  • Protein: 9.9g
  • Carbohydrates: 39.7g
  • of which sugars: 2.2g
  • Fat: 13.7g
  • Fibre: 1.2g
  • Salt: 363mg

Approx. nutritional figures per serving size of 191g

Recipes devised by Dr. Joan Ransley, in conjunction with the IBS Network, for the Love Your Gut campaign. See 

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