2 capsicum (red, yellow or orange)

2 tablespoons each of pumpkin and sunflower seeds

1/2 cup cashew nuts

1/2 cup currants

1/2 cup fresh parsley, chopped

3 tablespoons lemon juice

3 tablespoons reduced salt soy sauce

2 cloves garlic, crushed

1/4 cup olive oil

Instructions:

Place the rice in a pot with the water. Bring to the boil, then turn down the heat and simmer.  Stir occasionally.

Cook for around 30 minutes, until the water is totally absorbed and the rice is cooked.

While the rice is cooking, place pumpkin and sunflower seeds in a lightly oiled pan over medium heat and stir constantly until slightly toasted. Set aside.

Mix the lemon juice, soy sauce, oil and garlic in a shaker and shake until well mixed.

When the rice is cooked, put into a bowl leave to cool for 5-10 minutes.Add the spring onion,capsicum, seeds, currants, cashews and parsley and mix. 

Pour over the dressing, adding to taste. You may not need to use it all.