Mexican Brown Rice Salad

In college, dining times vary tremendously from day to day, depending on night-time study groups, school activities, or night classes.  This rice salad can be made the night before, so it's a great option if you're short on time in the mornings. 

With my college schedule, no matter what quarter I'm on, Tuesdays and Thursdays always seem to be my busiest days.  I either have to pack a lunch or pack a dinner.  In turn, I have mastered the art of making grain salads for one (to be eaten on 2 separate occasions).

Nutrition Highlight: Brown Rice

When it comes to making a choice between brown rice vs. white rice, please choose brown! Converting brown rice to white rice destroys 80% of vitamin B1, 67% of vitamin B3, 90% of vitamin B6, 60% of iron, and 50% of manganese and phosphorus.  This polishing process also eliminates all fiber and essential fatty acids from the brown rice.  White rice is only enriched with vitamins B1, B3, and iron, and these nutrients are not identical to the unprocessed versions.  

Brown rice has been in the news for having high levels of arsenic, but the FDA says that the levels aren't high enough to pose any health threats.  However, if you tend to eat more than 2-3 servings of brown rice a week it would be a good idea to live by my Nutrition Club's motto and "spice up your life" with new grains!

Cooking rice in excess water helps to minimize the amount of arsenic you consume.  Simmer 1 c rice in 6 c water for 30 minutes, drain by pouring water through a strainer, return rice to pot and let sit off-heat for 10 minutes to let the grains fluff up by absorbing remaining moisture.

Cooking Tip

Make extra whole grains and then freeze in individual servings.

When making grain salads, I always make a full batch of the grain, then freeze what I'm not using in the recipe in 1/2 c and 3/4 c serving on a cookie sheet lined with a silpat or parchment.  Once the discs are frozen, I put the more crumbly grain discs (millet, quinoa) in recycled yogurt containers and the sturdier discs (brown and black rice) in quart ziplocs.  Fage yogurt containers are especially nice because they have clear lids, making it easier to identify what's inside.

When I'm in a rush for dinner, I just have to pop a grain disc in the microwave for 1 minute or so and voila!

Mexican Brown Rice Salad
Printable Recipe

This tasty salad is even better when the flavors are allowed to meld for an hour or more— ideally overnight. There will be extra rice, which I recommend freezing in 1/2 c or 3/4 c servings.  You can cook your beans or use canned.

Just be sure to plan accordingly because beans need to soak overnight.  Soaking allows beans to release phytic acid, a substance which decreases iron absorption.  Soaking also allows beans to release their oligosaccharides, a type of complex carb.  Since humans lack the enzyme necessary to break down oligosaccharides, bacteria in the small intestine do it, but this process produces gas.  But by soaking the beans, you won't have to worry about this problem!

1 c cooked black beans (1/3 c dry, soaked overnight)
1 c brown rice
2 c water
1/4 c red onion, finely chopped
1/4 c corn, defrosted or fresh
1 tomato, diced
half a small avocado, sliced in thin 1/2" pieces (see note)
half a slice of pepperjack cheese, cubed
1 c cilantro, chopped, reserving some for garnish

Vinaigrette
1 lime (2 T juice)
1 T olive oil
2 tsp cumin
1/4 tsp red pepper flakes
1/2 tsp salt

• If not using canned black beans, soak the beans overnight (for at least 8 hours), covered by 2-3" of water.  The next day, toss the water into your garden, then cover the rehydrated beans with fresh water in a medium pot, covered by 2" of water. Bring to a boil, then reduce heat to low, leave lid ajar, and simmer for 60-90 minutes until tender.
• Bring 2 c of water to a boil, add the brown rice, simmer for 40 minutes. Let cool.  Measure out 1 c for the salad, then freeze the rest in 1/2 c or 3/4 c servings.
• Finely chop the red onion, dice the tomato, slice the avocado, chop the cilantro, cube the cheese, defrost corn if necessary.
• Place all salad ingredients into a medium bowl or yogurt container.  I like mixing grain salads in yogurt containers because it's one less dish to clean if you're just going to put it in the fridge. 
• In a small bowl, whisk together the lime juice, olive oil, cumin, red pepper flakes, and salt.
• Pour the dressing over the salad, toss all the ingredients gently with a fork so as not to mash up the avocado. Serve at room temperature after refrigerating for an hour or more. Garnish with cilantro.  
• This goes nicely with a side of citrus fruit. Makes 2 servings.

Note: Use the entire small avocado if both servings are being consumed at the same time.  In order to prevent oxidation, I like to cut up the avocado for my second serving on the day of.