Brown Rice Salad

Introduction

Welcome to the HealthBuddy Recipe Blog! Today, I’m excited to share this recipe that has come from my wife Hayley and the farthest reaches of New Zealand! I know that the title of ‘brown rice salad’ does not fill you with excitement and joy but believe me, this dish is amazing! Whether you have this as a stand alone dish or as a little side dish to some baked fish or grilled chicken, I guarantee this dish will become one of your go-to favourites from now on!

Ingredients (serves 12)

To make this scrumptious Brown Rice Salad, you will need the following ingredients:

  • 2 Cups x Uncooked brown rice
  • 3 and a half cups x Water
  • 1/2 cup x Dark soy sauce
  • 1 x Red onion, finely chopped
  • 2 x Red peppers, chopped into small cubes
  • 6 x Sprng onions, finely chopped
  • 1/2 cup each x sunflower, pumpkin and sesame seeds
  • Dressing:
  • 1/2 cup x Olive oil
  • 4 tbsp x Lemon juice
  • 2 tsps x Lemon rind
  • 2 x Garlic cloves, crushed
  • 2 tsps x Grated fresh root ginger
  • 2 x tsps x Honey

Method

Follow these simple steps to prepare your Brown rice salad:

  1. Preparation:
    • Wash and chop all ingredients as detailed above
  2. Cooking:
    • Rinse the rice in cold water and then place in the unsalted water in a tightly covered saucepan and simmer for 45 minutes or until the rice is tender and all the water is absorbed.
    • Add the soy sauce and finely chopped onion to the still hot, cooked rice, mix well and then leave to cool for at least 2 hours or in the fridge overnight.
    • Combine the sunflower, pumpkin and sesame seeds and toss them in 1 teaspoon of olive oil and cook in a heavy pan over a low heat, shaking at intervals for 5 – 10 minutes (they are ready when the pumpkin seeds look plump). Remove from the heat and allow to cool.
    • Measure all the dressing ingredients into a screw-topped jar or food processor and process or shake well to mix.
  3. Final Steps:
    • Shortly before serving, add the remaining ingredients, seeds and dressing to the rice and mix well.
    • Any leftover salad can be refrigerated and used over the next few days, with relatively little loss of quality.

Conclusion

I hope you enjoy making and eating this brown rice salad as much as we do! It’s a fantastic way to enjoy a healthy, home-cooked meal that’s both flavourful and satisfying. Don’t forget to share your creations on social media using the hashtag #healthbuddy and tag us at @_health_buddy on Instagram

Happy cooking!

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