Recipes
Leave a comment

Brown Rice Salad- Japanese Inspired

This Japanese Inspired Salad was invented purely out of me needing to use up some cooked brown rice I had in the fridge and the need to eat something light and vegetarian for lunch!

Its funny how reheating or cooking with rice that has been cooked, then cooled in the fridge for a while was somehow seen as dangerous.

There is now a huge amount of science gathering in the field of gut health and one of things they have discovered is the importance of resistance starch, to feed your gut microbiome.

“Resistant starch promotes gut health by feeding the ‘good bacteria’ that live in our large bowel. These bacteria are sometimes called our microbiome. They can use resistant starch as food because it resists digestion in our small intestine, and moves on to the large bowel.
When the good bacteria in the large bowel ferment resistant starch, they make short chain fatty acids. One of these, called butyrate, supplies energy to the cells lining the large intestine (colonocytes), promoting their wellbeing. ” – CSIRO research

Rice, cooked and then cooled, is classified as a resistant starch.  The cooling turns some of the digestible starches into resistant starches

So back to the salad!

I had some leftover brown rice and felt like a light, Asian flavoured lunch, so I grabbed a few other ingredients and this is what I came up with. It was almost like a ‘deconstructed’ sushi salad!

 

 

Brown Rice Salad -
Print Recipe
This Japanese Inspired Salad is a dish that can be eaten on its own when you something light and vegetarian, or serve as a side dish with some grilled fish, chicken or tofu. Its just like a 'deconstructed' sushi in a salad! It is full of gut loving ingredients like, brown rice ( resistant starch) Miso ( probiotic rich paste) and Tamari ( Fermented sauce), along with lots of gut loving vegetables and the added boost of sesame seeds and seaweed!
Servings Prep Time
2 People 5 minutes
Cook Time
10 minutes
Servings Prep Time
2 People 5 minutes
Cook Time
10 minutes
Brown Rice Salad -
Print Recipe
This Japanese Inspired Salad is a dish that can be eaten on its own when you something light and vegetarian, or serve as a side dish with some grilled fish, chicken or tofu. Its just like a 'deconstructed' sushi in a salad! It is full of gut loving ingredients like, brown rice ( resistant starch) Miso ( probiotic rich paste) and Tamari ( Fermented sauce), along with lots of gut loving vegetables and the added boost of sesame seeds and seaweed!
Servings Prep Time
2 People 5 minutes
Cook Time
10 minutes
Servings Prep Time
2 People 5 minutes
Cook Time
10 minutes
Ingredients
  • 2 cups pre-cooked Brown Rice Best if rice has been chilled, to gain benefits of resisitant starch.
  • 1 Small head of Broccoli, chopped into small pieces
  • 1 cup Chopped red cabbage
  • 1/2 cup Edamame beans These are young soy beans. I ususally have a bag of frozen Edamame beans in my freezer.
  • 2 sring onion stalks, finely chopped
  • 1 handful Shredded, seaweed
  • 1-2 Tbsp sesame seeds
  • DRESSING:
  • 2 tbsp Tamari ( or Soy Sauce)
  • 1 tbsp EACH, Mirin & rice vinegar * if you only have one of these, just use 2 tablespoons of the one you have
  • 3 tbsp Grapeseed Oil
  • 1 tsp Miso Paste
Servings: People
Instructions
  1. Chopped up and prepare your vegetables. In a small bowl or glass, add all your dressing ingredients. Whisk well to insure your miso paste is mixed in.
  2. Heat a pan with a little oil on a moderate heat Sauté your broccoli, spring onions and cabbage for a few minutes. Then add in your Edamame beans, cooked rice and shredded seaweed. Keep sautéing for another few minutes, till well heated and mixed through.
  3. Remove from the pan and place into a bowl. Mix in your sesame seeds and dressing- toss through well. This can be served along with any protein or served as its own stand alone dish!
Share this Recipe

Leave a Reply

Your email address will not be published. Required fields are marked *