Brown rice salad

Name: Insalata di riso integrale
Prep time: 20 min
Cook time: 30 min
Total time: 50 min
Yield: 4 porzioni
Cuisine: Italiana
Ingredients: 320 g di riso integrale; 200 g di zucchine baby; 160 g di carote; 200 g di pomodorini ciliegini; 450 g di fave fresche da sgusciare; 20 g di semi di zucca decorticati

Insalata di riso integrale

Cold dish with fresh vegetables, broad beans and pumpkin seeds

Brown rice salad with vegetables, fava beans and pumpkin seeds, fresh, colorful and rich in fiber.

50 min

4 servings

Easy

Brown rice salad is a first course A cold dish suitable for summer lunches, buffets, and meals to prepare in advance. Brown rice offers firm grains and a more pronounced flavor, while raw vegetables add freshness, color, and a pleasant alternation of textures. fava beans They complete the dish with a soft vegetal note, while the pumpkin seeds add crunchiness and a delicate toasted flavor. The success of this dish depends primarily on how the rice is cooked: the grains must remain whole and al dente, without becoming mushy after cooling. The simple dressing enhances the ingredients without overpowering their flavor. To obtain a well-combined salad, the rice should be carefully drained and chilled before adding it to the vegetables. This dish can be served as a light first course or as a cold buffet option.

Instructions

Voice reading

5 steps · natural Italian voice

Cook the rice

30 min

Bring to a boil Bring plenty of water to a large pot. Add the brown rice, stir, and cook for about 30 minutes, maintaining a steady boil. Check for doneness by tasting a grain: it should be tender but still firm in the center.

Prepare the vegetables

10 min

Shell them fava beans and rinse them. Wash zucchini And cherry tomatoes; remove the ends of the zucchini and cut them into rounds thin, then divide the cherry tomatoes Quarter the carrots. Peel them and grate them with a coarse-holed grater, so they retain a distinctive texture.

Gather the seasoning

5 min

Transfer zucchini, carrots, cherry tomatoes And fava beans in a large bowl. Add the pumpkin seeds and mix gently to distribute the ingredients without crushing them. cherry tomatoes nor break the fava beans.

Season the vegetables

2 min

Season the vegetables with extra virgin olive oil, salt, and pepper. Mix well. the mixture until the vegetables are slightly glossy and evenly flavored. Leave the dressing in the bowl while you finish cooking the rice.

Cool and assemble

3 min

Drain the rice when it is al dente and transfer it to a large bowl. Season it with a drizzle of olive oilStir to separate the grains and let it cool completely. Once it's no longer lukewarm, add it to the vegetables and mix gently.

Chef's Tips

Cool the rice completely before adding it to the vegetables: this way the grains remain separate and the raw vegetables do not wilt.