Brown rice salad

Brown rice salad

By
From
Zest
Serves
4-6
Prep
10 mins
Cooking time
35 mins
Photographer
Ian Hofstetter

Wonderful as an accompaniment to honey-rosemary rack of lamb – just make the lamb without the potatoes. We’ve used brown rice for this salad, which has a lovely nutty flavour and is so good for you. It does take a bit longer to cook though, and if you prefer you can use a low-GI rice, such as Doongara or Moolgiri.

Ingredients

Quantity Ingredient
1 1/3 cups long-grain brown rice
2 sweetcorn cobs
spray oil
2 finger eggplants, sliced
1 lebanese cucumber, finely chopped
1 red onion, sliced
2 tablespoons parsley, finely chopped

Dressing

Quantity Ingredient
2 tablespoons olive oil
1 tablespoon lemon juice
pinch sugar

Method

  1. Cook the rice in a large saucepan of boiling water for 25–30 minutes, or until tender. Drain well and set aside to cool.
  2. Meanwhile, microwave or boil the sweetcorn cobs for 4 minutes until tender. Set aside to cool. Use a sharp knife to cut all the corn from the cobs.
  3. Heat a non-stick frying pan on medium. Spray with oil and cook the eggplant for 1–2 minutes on each side.
  4. Combine the cooled rice, sweetcorn, eggplant, cucumber, onion and parsley in a large mixing bowl.
  5. Make the dressing by whisking all the ingredients together. Pour over the salad and toss well.

Super ingredient: Brown rice

  • Brown rice is a starchy carbohydrate and a surprisingly good source of high-quality protein. It has three times as much fibre as white rice and gives you plenty of B vitamins and minerals. Like all grains, it has no cholesterol, only 2–3 per cent fat and very little sodium. At 350 kilojoules (or 85 calories) per half-cup serve, it has a place on any weight-loss diet. Being gluten-free and relatively non-allergenic it is also useful for anyone battling allergies or food intolerance. Rice is often used as the basis of a ‘rice diet’ to lower blood pressure.
Tags:
healthy
diet
low
fat. low-fat. low
calorie
low-calorie
skinny
nutritional
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