Brown rice is a more nutritious substitute for white. This wholegrain is rich in fibre, B group vitamins and minerals such as magnesium, manganese and selenium. The earthy nutty texture is a perfect base for brown rice summer salad. This easy recipe can put together in a zip, can be made ahead and stored in a fridge. Red kidney beans are a great source of protein and many other nutrients.
- 2 ears corn, husked
- 1 cup cooked brown rice
- ¼ cup pepitas
- 1 can red kidney beans, drained and rinsed
- 2 carrots, finely chopped
- 1 Stick celery, finely chopped
- 1 cup shallots, chopped into 1 inch pieces
- 1 small chili, seeds and rib removed, diced
- 1 clove garlic, finely chopped
- 3 tablespoons chopped fresh coriander (cilantro)
- Tamarind Dressing:
- 3 tbsp cup olive oil
- 2 tablespoons tamarind paste
- 1 tablespoon lemon juice
- 1 tbsp sugar or equivalent of agave nectar
- 2 clove garlic crushed or finely chopped
- 1 cm root ginger finely chopped
- 1 teaspoon cumin powder
- salt and pepper to taste
- Put all ingredients into a jar with a lid and shake well to blend.
- In a large saucepan, put corn cobs and enough water fully cover corn. Cook on high heat for 8-10 minutes.
- Let cool and remove corn kernels from the cob.
- Put green beans in a heat-resistant bowl and pour boiling hot water, keep for a minute and drain.
- Add corn, green beans, brown rice, beans, carrots, celery, chilli, and shallots to a large bowl.
- Pour tamarind dressing and toss.
- Serve garnished with coriander.
Tip1: For a charred flavour, grill the corn instead of boiling. Brush corn with cooking oil, season with salt and pepper. Grill for 5 to 6 minutes, rotating on all sides, until the corn has scattered charred spots.
Tip2: Use a combination of nuts and seeds for a variation.
Tip3: Cooked brown rice keeps well in the fridge for 3-4 days. Cook a large batch to use with various recipes.
This summery recipe has the ideal combination of slow-releasing carbs, crunchy vegetables , vegan protein and heart-friendly fats from pepitas and olive oil. A feast for the eyes and stomach alike!
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