Zesty Thai Rice Salad
If you asked me years ago about making a cold salad from rice, I might have responded with uncertainty. However, when I learned that chilled rice can actually be healthier than cooked warm rice I was soon won over by the idea. I love rice and grains — and also carbs. Maybe slightly more than I should! What I learned is that when rice is cooked, and then chilled for a period of several hours or overnight. it increases in resistant starch. Why does that matter? Read on below! In the meantime — get ready to enjoy this zesty, flavorful, crunchy, and healthy rice salad that features herbs, yummy nuts and seeds, and a tangy dressing!
Part 1 - Mise-en-place
The basic ingredients
3 cups cooked and cooled brown rice
1/4 cup golden raisins
1/2 cup diced red onion
1/2 cup diced spring onion stalks diced
1/2 cup finely chopped red, orange or yellow pepper
1/2 cup chopped radishes
1/2 cup of sliced white mushrooms
1/2 cup sunflower seeds
1/2 cup toasted sesame seeds
3/4 cup whole roasted cashews
DRESSING:
4 tablespoons sunflower oil
6 tablespoons soy sauce
2-3 tablespoons rice vinegar
4 tablespoons chopped pickled ginger
FINISHING TOUCHES:
1 - 3 tablespoons chopped flat-leaf parsley, chives and basil.
More toasted sesame seeds and cashews, etc.
Part 2 - Method
It’s easiest to set out your mise-en-place in separate bowls ahead of building the salad. I like to toss everything together just before serving so that the nuts stay crunchy and the herbs don’t get soggy.
Once that’s done, prepare the dressing in a jar and shake to blend. Taste and adjust as needed. I love extra acidity so I usually add a bit more rice vinegar until the balance is just right for my taste.
Part 3 - Bringing it all together
Make sure that your rice is fully chilled and lightly fluff with a fork. Transfer to a large salad bowl and begin building your salad. Although I suggest one-half cup of most of the ingredients, you can absolutely design your salad to taste and use more or less of any ingredient that you like. Once you have combined everything you are ready to pour the dressing over the salad and lightly blend it all together.
Top with reserved cashews and seeds and top with fresh herbs.
I love the zingy pickled ginger in this salad and the crunch of the cashews with the crisp chopped radishes is perfect and satisfying! You can keep it in the fridge for several days (if it lasts that long!) and it’s perfect for picnic packing too!
TIP:
This is a great salad to make when you want to use up all of those little packets of soy sauce and pickled ginger from your sushi take-out orders. I used around 8 packets of soy and a good 5 packets of ginger in my dressing. Also - if watching carbs and sugar - be aware that many bottled rice vinegar are loaded with sugar or glucose and it’s better to have a nice quality unsweetened one on hand and add sweetness like the raisins or even a touch of honey instead.
All you need to know …
What is resistant starch and why is it important when consuming carbs?
When starches like rice and potatoes and other carb-heavy foods are digested they typically break down into glucose. But heating, and then cooling, actually causes the food to increase in resistant starch. Because resistant starch is not digested in the small intestine, it doesn’t raise glucose. Gut health is improved as fermentation in the large intestine makes more good bacteria and less bad bacteria in the gut. Healthy gut bacteria can improve glycemic control. Other benefits of resistant starch include increased feeling of fullness, treatment and prevention of constipation, decrease in cholesterol, and lower risk of colon cancer. Resistant starch is fermented slowly so it causes less gas than other fibers.
About the Author
Writer, photographer & foodie living on a farm in Normandy called Rabbit Hill, I also run a French lifestyle online pop-up shop and offer French foodie workshops.
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