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Brown Rice, Edamame & Avocado Salad
Recipe

Brown Rice, Edamame & Avocado Salad

Main • South Africa

This everyday-friendly salad combines nutty brown rice, edamame, crunchy veg and a lemony dressing. It works well for lunchboxes, Meatless Monday or an easy dinner with extra greens.

Why smarter

Brown rice and edamame add fibre and protein for staying power, while avocado and a measured amount of canola oil give satisfying healthy fats without relying on cream or heavy dressings.

Chef tip

Cool the rice quickly by spreading it on a tray for 10 minutes—this keeps the salad light and stops it going sticky.

Soft line

Great for make-ahead lunches—just add the avocado at the last minute.

Ingredients

# Ingredient Text Amount Unit Ingredient Name Notes
1 Brown rice, uncooked 1.500 cup Brown rice Rinsed
2 Edamame beans, frozen (shelled) 300.000 g Edamame beans
3 Red pepper, diced 1.000 medium Red pepper
4 Cucumber, diced 1.000 medium Cucumber
5 Spring onions, thinly sliced 4.000 stalks Spring onions
6 Fresh coriander, roughly chopped 0.500 cup Coriander Or parsley if preferred
7 Avocados, diced 2.000 medium Avocado Add just before serving
8 Lemon juice (fresh) 4.000 tbsp Lemon juice
9 Canola oil 2.000 tbsp Canola oil
10 Soy sauce (reduced-salt if available) 1.000 tbsp Soy sauce
11 Honey 1.000 tsp Honey Optional, for balance
12 Garlic, finely grated or crushed 1.000 clove Garlic
13 Ground cumin 0.500 tsp Ground cumin Optional
14 Salt and black pepper Salt and black pepper To taste

Method

  1. Cook the brown rice in lightly salted water until tender. Drain well if needed, then spread on a tray to cool to room temperature.
  2. Cook the edamame according to the packet instructions (usually 3–5 minutes in boiling water). Drain and cool.
  3. While the rice cools, prep the vegetables: dice the red pepper and cucumber, slice the spring onions, and chop the coriander.
  4. Make the dressing: whisk together lemon juice, canola oil, soy sauce, honey (if using), garlic and cumin (if using). Season lightly with black pepper.
  5. In a large bowl, combine the cooled rice, edamame, red pepper, cucumber, spring onions and coriander.
  6. Pour over the dressing and toss well to coat. Taste and adjust with a little more lemon, pepper, or a small pinch of salt if needed.
  7. Dice the avocados and gently fold them through just before serving to keep the pieces intact.
  8. Serve as a main salad, or with extra leafy greens on the side. Refrigerate leftovers and add a squeeze of lemon before eating.