323738-1-eng-GB_4851

Superfood rice salad in wasabi dressing

  • for 4 people
  • Takes 20 minutes to make, 30 minutes to cook, plus cooling
This Japanese rice salad is full of superfoods such as seaweed, soya beans and avocado.

Nutritional info per serving

Per serving: 409kcals, 13.9g fat (3.1g saturated), 11g protein, 62.5g carbs, 7g sugar, 0.5g salt

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INGREDIENTS

250g brown long-grain rice
150g frozen soya/edamame beans
1 tsp prepared wasabi paste
6 tbsp rice vinegar
2 tsp Japanese or dark soy sauce
1 tbsp caster sugar
1 tsp sesame oil
1 sheet ready-toasted sushi nori (from Waitrose and Oriental supermarkets)
1 ripe avocado
100g radishes, sliced
¼ cucumber, halved lengthways and sliced on the diagonal
4 spring onions, sliced on the diagonal
2 tbsp Japanese pickled ginger (from Sainsbury’s Special Selection and Waitrose), thinly shredded
40g watercress sprigs
2 tsp black sesame seeds or toasted white sesame seeds

METHOD

1. Put the rice in a pan with 500ml boiling water. Cover and cook over a low heat for 25 minutes. Turn off the heat, stand for 5 minutes, then put in a big mixing bowl and leave to go cold.
2. Meanwhile, bring a pan of lightly salted water to the boil, add the beans and cook for 3 minutes. Drain and refresh under cold water. Set aside.
3. For the dressing, mix the wasabi with 1 tbsp of the vinegar in a small bowl until smooth, then whisk in the rest of the vinegar and the soy sauce, sugar and sesame oil.
4. Halve the nori lengthways, cut into shreds with scissors, and set aside.
5. Cut the avocado in half and remove the stone. Cut it into quarters, then peel and cut into thin wedges.
6. Stir half the dressing into the cool rice, followed by the soya/edamame beans, radishes, cucumber, spring onions and pickled ginger. Divide the rice among serving bowls and top with the avocado and watercress sprigs. Drizzle over the remaining dressing, then sprinkle with the toasted nori and sesame seeds.

  • Just one tablespoon of sesame seeds provides adults with almost 10 per cent of their daily calcium requirement. They’re also packed with linoleic acid – an essential fat for health – and are a good source of iron, magnesium and zinc. Toast them in a dry pan for a few minutes, then sprinkle over stir-fries, or add to cereals or soups.

From February 2010

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