BROWN RICE SALAD WITH ZUCCHINI, AVOCADO & KALAMATA OLIVES
What is Brown Rice and How to Cook It?
Brown rice is milled for less time than white rice and so retains its bran layers, which are brownish in color, hence the color of the rice. Brown rice is a good source of fiber and has a chewy texture and nut-like earthy flavor. There are four different types of brown rice — short grain, medium grain, long grain and light brown — and each takes a different amount of times to cook. Most people are familiar with long grain brown rice, the most common in pilafs and stir fries. But medium grain is actually the best for rice salads. It’s best to soak brown rice for a few hours before using it. This will reduce the cooking time and soften the rice. A medium grain brown rice that’s been soaked will take about 20 minutes to cook.
RATING
SERVES
4
PREP TIME
15 min
COOK TIME
45 min
Ingredients
- 1 cup brown rice
- Sea salt and pepper
- 3 medium zucchini sliced into ¼-inch rounds
- 1/4 cup 60 ml + 3 tablespoons extra virgin Greek olive oil
- 1 avocado peeled, pitted, and cut into cubes
- 90 g or 3 oz pitted Kalamata olives sliced
- 30 g or 1 oz capers rinsed very well
- 2 Tbsp lemon juice
- 1 Tbsp Greek pine or blossom honey
Instructions
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Boil the rice according to package directions in salted water. Depending on the type of brown rice you are using it could take from 15 to 45 minutes. Drain if necessary. Leave to cool.
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Place the sliced zucchini in a large bowl and season with salt, pepper, and ¼ cup of olive oil. Heat a grill pan over medium heat and sear the zucchini in batches, turning once to line both sides with grill marks and to soften. They won’t need more than about 2 minutes per side if that! Set aside to cool.
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Rinse the capers well under running water and drain in a colander.
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Mix the rice with the zucchini slices, olives, and capers in a large bowl.
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In a smaller bowl whisk together the rest of the olive oil, lemon juice, honey, salt, and pepper to taste.
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Toss the avocado into this mixture, then transfer the avocado and dressing to the rice salad, gently folding it into the rice with a spatula. Serve.
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