Fruity brown rice salad
Brown rice is excellent for releasing energy slowly, which means that it will keep you fuller for longer and maintain high energy levels for a substantial period of time without any noticeable highs or lows. It also contains plenty of B vitamins and can be a welcome change from white rice. The dressing has an oriental-style flavouring, which added to the fruit in the recipe, makes this a very interesting dish.
Fruity brown rice salad recipe
Serves: 4 persons
Prep time: 15 mins
Cooking time: 15 mins
Total time: 30 mins
Ingredients
- 4oz (115g) of brown rice
- 8oz (225g) can of pineapple chunks with juice
- 7oz (200g) can of sweetcorn
- 1 red pepper, deseeded and diced
- 4 sliced spring onions
- 1 crushed garlic clove
- 3 tbsp of sultanas
- 1 tbsp of light soy sauce
- 2 tsp of hazelnut oil
- 1 tsp of sunflower oil
- 1 tsp of root ginger, chopped
- black pepper
Method
- Cook the brown rice in a pan of boiling water for approximately 30 minutes. Drain, rinse in cold water and transfer to a large bowl.
- Add the red pepper, sweetcorn and sultanas and stir.
- Drain the pineapple chunks but keep the juice from the can. Add the pineapple to the rice mixture.
- Pour the pineapple juice into a jar with a screw-top lid. Add the soy sauce, oils, garlic, ginger and black pepper.
- Screw the lid on and shake thoroughly so that all the ingredients combine together.
- Pour the dressing over the rice salad and mix well.
- Slice the spring onions and add to the top of the salad as a garnish.
- Serve when required.
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