Brown Rice Salad

Preparation time: 10 minutes

Cooking time: 25 minutes

Serves: 4

 

Ingredients:

  • 1 cup brown basmati rice

  • 5 cups water

  • 1 large head of broccoli, cut

  • 1 tablespoon extra-virgin olive oil

  • Juice of a small lemon

  • 2 cloves garlic, minced

  • ¼ teaspoon Chinese five spice

  • 1 large carrot, coarsely grated

  • ½ cup peanuts, roasted and chopped

  • 1 red capsicum, sliced

  • 1 avocado, sliced

  • ½ cup coriander, chopped

Dressing:

  • 2 tablespoons soy sauce

  • ½ lemon, juiced

  • 1 tablespoon extra-virgin olive oil

  • 1 tablespoon apple cider vinegar

  • 1 tablespoon sweet chilli sauce

  • 2 teaspoons ginger, finely grated

 

Method:

  • Soak the rice overnight – this opens up the grain and allows the arsenic to escape

  • Drain the rice and rinse thoroughly with fresh water next day

  • Put 1 cup of rice and 5 cups of water in a pot and cook until the rice is tender – do not allow it to boil dry.

  • Drain the rice and rinse again with hot water to get rid of the last of the cooking water.

  • Let it cool completely.

  • Toss the broccoli in a bowl with the oil, lemon juice, garlic, five spice and a pinch of salt.

  • Preheat a pan over medium heat and cook the broccoli for a few minutes until just tender.

  • Mix together the dressing.

  • Combine the cold rice with the broccoli, carrot, peanuts, capsicum, avocado, coriander and dressing just before serving.

 

Nutrition (per serve):

 

Calories 463; Fat 24.9 g; Sat. Fat 3.6 g; Carbs 53.1 g; Sugar 6.1 g; Fiber 9.5 g; Protein 11.3 g