Summer Rice Salad

Ingredients

• 15 ml (1 tbsp)extra virgin olive oil
• 185 g (1 cup)RiceSelect Texmati white rice
• 300 ml (1 1/4 cups)water
• 5 g (1 tsp)salt
• 2 earsfresh corn
• 30 g (2 cups)microgreens or sprouts (or spring mix or your favourite greens)
• 150 g (1 cup)fresh blueberries
• 20cherry tomatoes, halved
• 36 g (4 tbsp)roasted and salted sunflower seeds
• 1Hass avocado, sliced
• to tasteCumin Salad Dressing

Instructions

1. 1

   Toast the rice

   Heat 15 ml (1 tbsp) olive oil in a deep, lidded non-stick pan. Add the rice and cook over medium heat for 3–4 minutes, stirring constantly so each grain is coated.

2. 2

   Cook the rice

   Add 300 ml (1 1/4 cups) water and the salt. Bring to the boil, cover and turn the heat to low. Cook for 20 minutes, then take the pan off the heat and leave it covered for 15 minutes. Set the rice aside to cool.

3. 3

   Grill the corn

   Meanwhile, brush the corn with olive oil and cook it on a hot grill pan or grill for 2–3 minutes per side. Let it cool, then slice the kernels off the cobs.

4. 4

   Assemble the salad

   Combine the cooked rice, corn, greens, blueberries, tomatoes, sunflower seeds and sliced avocado. Add the dressing just before serving.

What is summer rice salad?

Rice salads are a flexible way to turn cooked grains and seasonal produce into a chilled or room-temperature dish. This version pairs sweet corn and berries with juicy tomatoes, greens and avocado.

Its summery character comes from the mix of fresh fruit and vegetables, while toasted, separately cooked rice gives the salad substance. Grilling the corn adds a lightly charred note that works especially well with the cumin dressing.

Nutrition and macros by portion

The nutrition label shows one serving as written: 430 calories, 9g protein, 61g carbs, 18g fat.

Rice, corn and blueberries provide most of the carbohydrates, while sunflower seeds and avocado contribute much of the fat. Rice and seeds also provide some protein, though the dish is mainly a grain-and-produce salad. For a more balanced plate, serve it alongside a protein-rich main such as grilled fish, chicken or beans.

Choose the rice and greens

White rice: the recipe uses Texmati rice, cooked by absorption so it can be mixed into the salad without excess water. Let it cool before combining it with the other ingredients.

Greens: microgreens or sprouts give the salad a delicate finish, while spring mix or another favourite leafy green works too. If using larger leaves, tear them into bite-sized pieces.

Get tender, separate rice

Oil coating: stirring the rice in oil for 3–4 minutes coats the grains before the water goes in. Keep stirring so the rice does not catch on the bottom of the pan.

Covered rest: once the rice has cooked for 20 minutes, leave it covered off the heat for 15 minutes. This gives it time to finish absorbing moisture; then spread it out or leave it in a broad dish to cool.

Grill the corn for flavour

Hot surface: brush the corn with olive oil and put it on a properly heated grill pan or grill. Turn it every 2–3 minutes so the kernels cook evenly and develop a little colour.

Cool before cutting: let the cobs cool enough to handle before slicing off the kernels. Cutting them over a wide bowl helps catch any kernels that fall.

Add the dressing at the end

Timing: mix the salad components together, but wait to add the Cumin Salad Dressing until just before serving. This helps the greens keep their texture.

Avocado: slice it close to assembly time and fold it in gently so it stays in pieces. Taste the dressed salad before adding extra salt, as the sunflower seeds are already salted.

Serve it with a summer meal

This salad makes a colourful side for grilled vegetables, fish, chicken or barbecue dishes. It also works as a light lunch on its own, with the rice, seeds and avocado making it more filling than a leafy salad.

For a picnic, keep the dressing separate and combine it with the salad shortly before eating. Serve the dish cool or at room temperature.

Recipe notes & tips

• Rinse and drain the rice if needed, but keep the measured water amount as written.
• Use a pan with a well-fitting lid so the rice cooks by absorption.
• Cool the rice before mixing it with the greens to help them stay fresh.
• Let the corn cool before cutting the kernels from the cob.
• Add the dressing shortly before serving rather than while the rice is still warm.
• Taste before adding extra salt because the seeds are salted.

Variations

• Swap the greens: use spring mix or another tender leafy green in place of microgreens.
• Change the berries: substitute fresh blackberries for the blueberries.
• Add herbs: fold in chopped fresh coriander for a bright, complementary flavour.
• Make it a meal: serve with grilled chicken, fish or beans alongside.
• Add extra crunch: scatter more roasted sunflower seeds over the top just before serving.

Common mistakes to avoid

• Lifting the lid early: the rice needs steady trapped steam, so keep the pan covered during cooking.
• Skipping the resting time: leave the rice covered off the heat for 15 minutes so it can finish absorbing moisture.
• Cutting hot corn: let the cobs cool first to make them easier and safer to handle.
• Dressing too soon: add the cumin dressing right before serving to keep the greens from wilting.
• Mixing warm rice with the greens: cool the rice first so it does not soften the leaves.

How to store

Store leftovers in a sealed container in the fridge and eat within 2 days. The greens and avocado are best fresh, so for make-ahead portions keep the dressing separate and add it just before serving; this salad is usually best eaten cold rather than reheated.

Frequently asked questions