roasted zucchini, rocket and brown rice salad

saladbowl

Today is the first day of January, 2013.

Fittingly, I’m going to begin this post by saying a ‘Happy New Year’ to all of my friends, family and extended network… in particular, those of you who are reading this blog post. Thanks for sticking with me through the last eight months of my ‘learning experience’ as a fledgling blogger, recipe writer and photographer. It’s been huge amounts of fun mixed with a good dollop of frustration; the latter mostly due to my general inadequacy as a photographer.

I’ve also been struggling with the fact that my camera (actually, my husband’s old Canon, which is a little better than my Olympus point-and-shoot) doesn’t cope well with low light. The solution? Several weekend cooking and photography sessions in the heat of the midday sun, complete with iced beverages and saltwater dripping down my brow. In fact, the recipe you’re about to read was created on a 42.1 degrees C (107.78 degrees f) Summer day in my little tinderbox of a kitchen. Despite the air conditioning, I was… well, almost dying from heat stroke. Cue some therapeutic iced apple cider consumption. Ah, much better.

2013

So, that brings me back to 2013. Thankfully, today brought a cool change at the end of a week in Perth that has averaged temperatures around 39.3 degrees C (102.74 degrees f). It also brought some unavoidable discussion of ‘New Year’s Resolutions‘… a practice that I don’t often engage in. I do, however, engage in the process of ‘goal setting’ on a haphazard basis each year. In fact, I had several from 2012 that I am evaluating in my head right now:

  • Goal 1: improve my work/life balance. Ah, work. Some may say it’s a ‘necessary evil’, but I’ve recently discovered that it can be ‘significantly less evil’ if you find a job that balances more with your lifestyle. I’m happy to say that 2012 brought an end to a stressful three-year stint in a highly pressurised job… albeit via resignation. I’ve spent the past seven months working a contract for a smaller, community hospital and it’s changed my life. I also need to say a huge thank you to my long-suffering husband and mum, both of whom endured my job-related whinging for the best part of a year (or two) before I decided to do something about it. Sometimes leaps into the unknown are definitely worth it. I love you guys hugely.
  • Goal 2: start a blog. Well, as you can see, this goal was successfully ticked off the list with a knife and nut butter. I can’t believe that I actually managed to complete over 20 posts in eight months… that’s a pretty good start for someone who works full-time and tends to be out for at least a few nights per week. I actually can’t wait to embark on the blogging challenge that is 2013. It’s a creative outlet that brings me daily inspiration, so here’s another big thanks to my husband, mum, family and friends who have happily been guinea pigs (or ‘creative inlets’, as our friend Manuel says) for my new recipes and ideas over the past few (or many) years.
  • Goal 3: eat more healthily. Aaron and I have had fun with this one. We’re both ridiculous chocolate fiends who used to polish off a slab of brownies, lots of ice cream and a couple of blocks of chocolate per week. We now limit ourselves quite sensibly, whilst increasing our intake of whole grains, fresh fruits and vegetables, alternative proteins and super foods. I’ve even managed to convert Aaron to kale, which continues to surprise me. It’s been much easier than we thought, partly due to recipe experimentation and collaboration with foodie friends. I’m renewing this goal for the new year.
  • Goal 4: increase exercise. I’ve had varied success with this one. At the beginning of the year, I started off well by going to the gym twice per week, skipping and starting a running routine. However, each time I exercised, I was left in a desperately panting, distressed state. A visit to the doctor revealed something called ‘exercise-induced bronchoconstriction‘, or an exercise-induced type of asthma. Sadly, it’s made me a little exercise-phobic, but I’m working on it.

Anyway, that’s enough personal reflection. Let’s move on to the real reason for today’s post, the fifth installment of my ‘Summer Salads’ series: roasted zucchini (courgette, for those of you in the United Kingdom and Europe), rocket (arugula, for Americans) and brown rice (uh… brown rice, for everyone as far as I know) salad.

zucchmont

I used to hate zucchini. I think it was a textural thing, as most of my early associations with eating zucchini were bitter, slimy and wet. Lucky for me, my mother knew the true value of this nutritious vegetable… she kept cooking it, primarily in bolognese sauce and ratatouille, and wouldn’t let me leave the table until I’d consumed at least two spoonfuls (she would kindly eat the rest).

Fast forward twenty years, and I love summer squash! Whether they’re roasted, stir-fried, baked in a moussaka or lasagne, stuffed or eaten raw in a salad, I’ll actually devour them happily with a grin on my face. Another benefit of converting to the squash family is that they’re pretty nutritious. Zucchini, for instance, is low in saturated fat, low in cholesterol and sodium, whilst being high in thiamin, niacin and panthothenic acid. It’s also a very good source of dietary fibre, protein, vitamins A and C, vitamin B6, folate, iron, magnesium, phosphorus, potassium, zinc, copper and manganese.

The recipe below is a moderately easy but delicious way to use zucchini in a Summery fashion. I find that this vegetable pairs naturally with lemon, mint and toasted nuts, so all of these are included in a tumble of brown rice with the sweetness of caramelised onions and sultanas. As I’ve mentioned below, this salad is delicious as a light meal with some creamy goat’s cheese, grilled chicken or chickpeas… perfect for warm Summer nights.

saladbowllike

Roasted Zucchini, Rocket and Brown Rice Salad

Serves 4 as a light meal, 6 as an accompaniment.

  • 2 medium green zucchini (courgettes), washed and cut into chunks
  • 1 red (Spanish) onion, washed and sliced
  • 1 cup of raw organic brown rice
  • 1/2 cup sultanas
  • 1/2 cup mixed nuts and seeds  (I used pepitas, sunflower seeds, pine nuts and flaked almonds)
  • 1 cup fresh rocket (arugula), washed
  • 1/2 cup chopped fresh mint leaves
  • extra virgin olive oil
  • 1 lemon, zested and juiced
  • sea salt
  • freshly ground black pepper

Preheat oven to 180 degrees C (356 degrees f). Place your zucchini into a large roasting tray with a good drizzle of olive oil and plenty of salt and pepper. Place into the oven to roast for about 30-40 minutes, depending upon the intensity of your oven. When done, it should be easy to pierce with a knife, the flesh should be glossy and opaque with golden, crunchy edges. When done, set it aside to cool.

zucchroasted3

Whilst your zucchini is roasting, rinse your brown rice well in a colander to remove any debris or dirt. Place it into a medium, lidded saucepan with two cups of water. Replace the lid, then bring the mixture to the boil over high heat. When your rice starts to boil, immediately reduce the heat. Allow to simmer slowly for about 20 minutes, or until the liquid is fully absorbed and the grains look light and fluffy. Test one between your fingers; the grain should easily ‘squish’  when pressure is applied. If there is still a hard ‘centre’ to the rice grain it’s not ready… just add a little more water to the pot then replace it over the heat with the lid on. It should soften up in a few minutes.

When your rice is cooked, transfer it into another bowl or serving dish to cool. Drizzle over a little olive oil, and ensure that the grains are separated. Add in your cooked zucchini.

saladmont

Heat a frypan over low heat, then add in your chopped Spanish onion. Fry gently, stirring occasionally until the onion is soft, opaque and slightly caramelised. You want your onion to be sweet, tender and delicious… if it’s browning or crisping too quickly, reduce the heat. When your onion is ready, turn off the heat and add in your sultanas, lemon rind and lemon juice. The residual heat, oil and moisture from the pan should plump up the sultanas and help release the oils from the lemon zest, creating a beautiful dressing for your salad.

When your onion and sultana mixture has cooled, add it to the rice and roasted zucchini. Add in the rocket, mint, nuts and a good pinch of salt and pepper. Mix well, then taste. If it needs more acid, add in a little more lemon juice. If it seems a little dry, add in an extra splash of olive oil.

This salad is delicious on it’s own, with a little goat’s cheese or chickpeas for extra protein, or as a side dish with grilled chicken or fish.

rocketcider

Notes:

  • Brown rice is what most varieties of white rice looked like before the outer hull and bran were removed. As it’s an unrefined wholegrain, it takes longer to cook and has a chewier, nuttier taste and texture. Believe me, this is an entirely good thing.
  • The complete milling and polishing process that converts brown rice into white rice destroys 67% of the vitamin B3, 80% of the vitamin B1, 90% of the vitamin B6, half of the manganese, half of the phosphorus, 60% of the iron, and all of the dietary fibre and essential fatty acids. Read some more of the health benefits of eating rice in it’s wholegrain form, here.
  • Any leftover cooked brown rice makes a delicious breakfast when combined with milk (especially soymilk), cinnamon, raisins and a little honey. You can also add in some fresh fruit, toasted nuts or a spoonful of nut butter. It’s wholegrain, so it will keep your satisfied for much longer than a bowl of Rice Krispies (which, let’s be honest, is also just a bowl of highly processed, nutrient-stripped-then-artifically-enriched rice, albeit crunchy).
  • This recipe also works beautifully with cooked quinoa or cous cous. Alternatively, you can keep to the brown rice, but swap out the roasted zucchini for eggplant (aubergine), the rocket for spinach and the sultanas for roasted cherry tomatoes. Add a drizzle of balsamic vinegar for a delicious Mediterranean twist.

Thanks to the beautiful Amanda Humphreys for use of her ‘2013’ photograph… this woman is a creative goddess, on stage and behind a lens.

I also thought I’d include a photograph that Aaron took of a Willie Wagtail family that’s currently taking up residence in a tree just outside our apartment. This devoted mother has been shielding her little bean-babies from the midday sun (with the fierce temperatures above!) day in and day out for the past two weeks. Poor thing… we’ve been trying to flick them with a little water every now and then. I can’t wait to see the little hatchlings start to fly.

beans

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18 responses

    • Thanks so much Tina! And you’re right, we definitely still enjoy chocolate in moderation :) Hm, I’ve just been browsing through your sweet recipes and I think my next treat might be a version of your lemon semolina cake… I love anything syrupy, especially when it has a lemony kick to it. Plus, the inclusion of fruit or vegetables makes it healthy, right? ;)

      • The 6 tablespoons of lemon juice definitely worked really nicely with the thick syrup. Will really give you that sweet/tartness punch. You may also want to try the flourless brownies. It ‘s rich but not overwhelming. Come back and let me know how you like them and or how you tweak them. Always intrigue to know…

    • Thanks lovely! Let me know how you go… it’s one of my favourite warm weather salads, as it’s fresh and light but substantial enough to keep you satisfied, especially with some added protein :) P.S you probably remember my ‘I hate zucchini’ days, right? Haha. How tastebuds change! xx

    • Consider it done!! Let’s start an event planning business and abandon the health service; you can be the decor coordinator (and eye candy for single males) and I’ll do the catering. Ah, excitement!

  1. Laura, thank you for linking this in to Food on Friday. We are now starting to get a collection of zucchini dishes together. Do stop by some of the other links to check them out!

    Ps I have just signed up to follow your blog by Google Reader. A follow back to Carole’s Chatter would be wonderful – or have you already followed? Cheers

    Ps If you would like email reminders of future Food on Fridays, just pop by and comment and include your email – I won’t publish it – and the reminder will be by bcc so it will remain private

  2. hello Laura, I found you through a comment you made on Cecilia’s blog… May I put in a request for your mum’s Apple Spice Cake? It sounds delicious. I hope you are not too hot in the far side of Aus?.?

    • Hello Janet, thank you so much for the comment. Yes, I’ll definitely put the Apple Spice Cake on the list for a post as soon as the temperatures cool down enough for me to put my oven on (it’s supposed to be 40 degrees C/104 degrees f in Perth again today, ugh… no sign that it’ll be cooling down any time soon!). I’ve been skimming through your blog… I’ll make a comment on there but I just want to say that my thoughts are with you. Hugs xx

    • Oh, I’d love to know how you make yours! I’m always open to more salad ideas… I pretty much live off different variations over the Summer months. This salad also works beautifully with quinoa or cous cous. Delicious and good for you! x

      • Yum I will have to try it with quinoa (my favourite at the moment) although I’m really not sure it can improve on the brown rice that was just perfect. I will post mine up in the near future for you to have a little look at. x

  3. Pingback: Picnics and Caramelised Onion Foccacia « Laura's Mess

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