Wasabi Brown Rice & Soya Bean Salad

Recipe Image

We are nothing if not over-excited about the virtues of the soy bean. It’s pure genius. Not only is it instantly convenient, it’s also an incredible source of protein and has a lovely bite. This salad is packed with flavour and is really simple to make.

Serves 4
Prep Time: 20 minutes
Cooking Time: 25 minutes
Gluten Free, Vegetarian, Dairy Free, Wheat Free
Preheat oven to 200C/400F/Gas Mark 6


  • 1/2 small butternut squash, deseeded and cut into bite-size pieces,
  • 100g brown rice,
  • 1 bouquet garni,
  • 200g asparagus tips, trimmed,
  • 300g frozen soya beans, defrosted,
  • 2 handfuls of rocket,
  • 4cm piece of cucumber,
  • 4 tablespoons brown rice vinegar,
  • 3 tablespoons olive oil,
  • 1 tablespoon wasabi pastes,
  • small handful coriander,
  • 1/2 bunch spring onions, trimmed and finely chopped,
  • small handful of flat-leaf parsley, finely chopped,
  • 1 pomegranate

To Serve:

  • 100g rocket

Jennifers Tips

Wasabi, most commonly used as an accompaniment for sushi, is a fiery horseradish so a little goes a long way. Don't overdo it in this recipe or it will overpower the dressing.

Recipe from The Diet for Food Lovers by Jennifer Irvine available on Amazon

Photo and recipe taken from The Balance Diet Cookbook.

  • Tip the squash onto a non-stick roasting tray and roast in the oven for 15-20 minutes. Remove from the oven and leave to cool.
  • Meanwhile, cook the rice in a pan of boiling water with the bouquet garni for 20-25 minutes or according to the packet instructions until tender. Drain, then tip into a large bowl and discard the bouquet garni. Set aside.
  • Bring a saucepan of water to the boil, add the asparagus and cook for 1 minute. Add the soya beans and cook for a further minute. Drain and cool under cold water. Pat dry and add the soya beans and asparagus to the bowl with the rice.
  • Place the rocket, cucumber, vinegar, olive oil, wasabi paste and coriander into a food processor or blender and blitz to a smooth green dressing. You may want to add some water to get it to the consistency you like.
  • Mix the finely chopped spring onions and parsley through the rice.
  • Halve the pomegranate and, using a large spoon, tap the skin of the fruit to release the kernels.

To Serve:

  • Arrange the rocket on four serving plates. Spoon over the rice, soya bean and asparagus mixture and top with the roasted squash. Pour over the dressing and garnish with the pomegranate kernels.