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