Forbidden Rice Salad with Blistered Greens & Miso Dressing

Forbidden Rice Salad with Blistered Greens & Miso Dressing

Preparation time

50 minutes

Cooking time

20 minutes



Dietary requirements

  • Dairy free
  • Gluten free

Nutritional information per serving

  • kcal 635
  • Fat 29.5g High
  • Saturates 4.6g Low
  • Carbs 65.1g
  • Sugars 10.5g Low
  • Fibre 14.1g
  • Protein 20.2g
  • Salt 2.17g High


  1. Place the rice in a large pan, cover with plenty of water and bring to a boil. Once boiling, turn the heat down to a simmer and cook for 18 minutes until tender. Drain, using a sieve then place the sieve over the saucepan, cover with a tea-towel and leave to one side.

  2. Next, make the dressing. Place all the ingredients for the dressing in a blender with 100ml of water and blend. Leave to one side. Taste and adjust the salt, lemon or miso as you wish.

  3. For the vegetables, heat 1 tablespoon of the oil in a large frying pan over a medium to high heat. Once hot add the Tenderstem® broccoli and cook for 2 minutes. Then add a splash of water (around 3 tablespoons), toss and cover with the lid. Cook for 5 minutes or until tender, then transfer to a plate. Add the remaining oil to to the pan and when hot add the mangetout. Cook for a couple of minutes until nicely blistered then add to the plate.

  4. To assemble the salad, place the cooked rice in a large serving bowl. Layer over the red cabbage, Tenderstem® broccoli and mangetout, followed by the raw radishes, edamame and avocado. Drizzle over the dressing, mix and serve.

More ways to cook Tenderstem®

Nutrition information for Tenderstem® broccoli is based on lab analysis of the raw product commissioned by Tenderstem® broccoli. Please note, nutrition may vary due to origin, methods of storage and preparation, and freshness.

Nutrition analysis of recipes featured on the Tenderstem® broccoli website is calculated by a registered dietitian using McCance and Widdowson's The Composition of Foods, Seventh Edition, but may vary slightly depending on the specific ingredients used. Analyses do not include optional ingredients or suggested accompaniments unless specific amounts are given. If there is a range in the amount of an ingredient, the smaller amount is used. When a recipe lists a choice of ingredients, the first is used.