By Katie Barber
Forbidden Rice Salad with Blistered Tenderstem and Miso Dressing
7 steps
Prep:15minCook:40min
In the 1990s, black rice, once rare and ‘forbidden’ to all but the Chinese aristocracy, was cross-pollinated with a type of Italian risotto rice to create a beautiful variety called black venus. At around the same time, a Japanese seed scientist crossed Chinese kale with broccoli to produce a new vegetable whose stem is as delicious as its tip. It was named Tenderstem. This dish brings together these two plant-based creations – and it makes me wonder: what could we be eating in another few years’ time?
Updated at: Wed, 16 Aug 2023 20:35:11 GMT
Nutrition balance score
Great
Glycemic Index
43
Low
Glycemic Load
37
High
Nutrition per serving
Calories623.1 kcal (31%)
Total Fat27.3 g (39%)
Carbs85.2 g (33%)
Sugars14.9 g (17%)
Protein18.6 g (37%)
Sodium1279.4 mg (64%)
Fiber11.4 g (41%)
% Daily Values based on a 2,000 calorie diet
Ingredients
4 servings
Salad
300gblack rice
rapeseed oil
200gtenderstem broccoli
150gmangetout
1avocado
200gred cabbage
shredded
150gradishes
trimmed and thinly sliced
150gfrozen podded edamame beans
defrosted
Dressing
Instructions
Step 1
Put the rice into a large pan, cover with plenty of water and bring to the boil.
Step 2
Once boiling, turn down the heat to a simmer and cook for 18 minutes, until tender. Drain into a sieve, then set the sieve over the same pan, cover with a tea towel and leave to one side.
Step 3
Put all the dressing ingredients into a blender with 100ml of water and whizz. Taste, and adjust the salt, lemon and miso as you wish.
Step 4
For the vegetables, heat 1½ tablespoons of rapeseed oil in a large frying pan on a medium-high flame. Once hot, add the tenderstem and cook for 2 minutes, then add a splash of water (about 3 tablespoons), toss and cover with a lid. Leave to cook for 5 minutes, until tender, then transfer to a plate.
Step 5
Add another drizzle of oil to the pan and, when hot, add the mangetout. Cook for a couple of minutes until nicely blistered, then add to the plate with the broccoli.
Step 6
To assemble the salad, put the cooked rice into a large serving bowl. Peel and stone the avocado (do this at the last minute, so it doesn’t discolour), then cut into wedges.
Step 7
Layer the cabbage, tenderstem and mangetout over the rice, followed by the radishes, edamame and avocado. Drizzle over the dressing, mix and serve.
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