Rice and Edamame Salad
This light, colourful and refreshing salad uses U.S. long grain white or brown rice and can be eaten as a large snack a few hours before a workout. It may also be prepared as a side dish to complement grilled fish or chicken. The addition of protein will build up energy reserves, preparing you for your next run or sports tournament.
| 2 cups | cooked and cooled, U.S. long grain white or brown rice | 500 mL |
| 1 cup | frozen, shelled edamame (green soy beans), thawed | 250 mL |
| 1 cup | well rinsed bean sprouts | 250 mL |
| 1/2 cup | finely chopped red pepper | 125 mL |
| 1/2 cup | corn kernels | 125 mL |
| 1/4 cup | chopped green onion | 50 mL |
| 1 tbsp | soy sauce | 15 mL |
| 1 tbsp | rice (or white wine) vinegar | 15 mL |
| 1 tbsp | lime juice | 15 mL |
| 1 tsp | toasted sesame oil | 5 mL |
| 1 tsp | granulated sugar | 5 mL |
| 1 tsp | wasabi paste | 5 mL |
| 1 tsp | minced ginger | 5 mL |
| 2 tbsp | canola oil | 30 mL |
In a large bowl, toss the rice with the edamame, bean sprouts, red pepper, corn and green onion. In a small bowl, whisk the soy sauce with vinegar, lime juice, sesame oil, sugar, wasabi paste and ginger, then gradually whisk in the canola oil. Toss the salad with the soy dressing. Reserve for up to 1 day in the refrigerator.
Makes 4 to 6 servings.
Tip: Wasabi paste is found in the fresh sushi section at most supermarkets.
Source www.riceinfo.com
Nutritional Information
| Per Serving (Size) | 1/4 recipe (about 1 cup/250 mL) |
| Calories | 255 |
| Fat (g) | 11 |
| Protein (g) | 8 |
| Carbs (g) | 33 |
| Fibre (g) | 3 |
| Sodium (mg) | 50 |
| Description | Excellent source of vitamin C. |
*Use GF soy sauce and check wasabi paste for gluten.
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[...] Spent most of the day in Edmonton cooking cheap/healthy/simple meals to help us through fast food season (that’s now) on BT, and inexpensive party food on the CTV noon news. Everything I made utilized brown rice, one of my favourite underused ingredients. (It costs about 6 cents per serving, and W will eat it.) Honestly, at this time of year I need dinner to be fast, nourishing if at all possible to counteract the abundance of eggnog lattes, caramels and shortbread, and cheap – no need for an explanation there. One of the best ways to get a head start on meals for a week or so is to cook up a big pot of rice to use as a foundation for lunches, dinners and even breakfasts (remember yesterday’s muesli?) White is fine but brown is a whole grain with the bran left intact, making it much higher in fiber, potassium and B vitamins than plain old white rice. (The only difference when you cook it is that it takes 45-50 minutes, rather than 20.) Rice is one of those ingredients that’s almost better as leftovers – as it cools the grains separate, making it ideal for fried rice or skillet jambalaya, and if you just want to reheat it (in the microwave or with a spoonful of water on the stovetop you end up with perfectly un-clumpy rice. It freezes well too – it thaws quickly to cook with (without getting mushy), or you can throw it frozen straight into a pot of soup. Cold rice makes a great canvas for grainy salads too, which are perfect for stashing in the fridge and dipping into all week long or bringing to a potluck or to work or school for lunch – add whichever veg you’re in the mood for, and lentils, black beans or edamame to make a complete protein. Today I was tempted to make my usual brown rice salad with dried fruit and pecans, but instead made an Asian-inspired edamame and brown rice salad that actually improves after a day in the fridge, so having made it in the morning the flavours had some time to get to know each other for a few hours before the drive home. Brown rice salad with vegetables and edamame was a far better car meal (fine at room temp, can be eaten with a plastic spoon) than Wendy’s on the highway. Bad news though: my camera batteries died en route, But if you’d like a visual you can see a photo of the rice salad here. [...]