Orange, broad bean and avocado rice bowl


In my opinion, healthy, clean food is almost always about bold flavours and simple wholefoods and this makes such a welcome escape from overly complex recipes and lengthy methods and prep. In the vein of one of my favourite and most striking little salads from by Matthew Kenny – the magical trio of grapefruit, avocado and fennel, I threw this together with an Asian dressing following a rare and evidently auspicious craving for orange on the weekend.

The juicy orange goes so well with avocado I wonder why I never did this before, while the sweet honey and salty soy and ume seasoning marry it all together, and the nutty rice adds some texture and bite.

I had none around, but topped with roasted pistachios this would really be the bomb. And so quick to prep – which let’s be honest is almost more important than anything while life whirls around us.

Serves 2


1/2 cup black or brown rice

2 oranges

A handful of frozen broad beans

1/2 ripe avocado

For the dressing:

1 1/2 tbsp tamari or soy sauce

2 tbsp cold pressed oil

2 tbsp orange juice (from half of your 2 oranges)

A good dash of ume seasoning (Clearspring is available at most good supermarkets and health stores)

Boil the rice in a little vegetable stock or salted water until cooked but with a little bite (about 20 minutes but check the packet). When it is done, rise under cold water and set aside.

Meanwhile, cut the rind and pith off the orange and slice into segments. Since you will need the juice, you might want to use the flesh of one and a half oranges, or if you want less of the fruity flavour and texture in the salad you can just use one and juice the other for the dressing, and to finish later.

Place the orange segments in a bowl. Slice half an avocado and add it – a nice way to use the other half is to mash it up with hemp seeds and black pepper and keep in the fridge. Then take a steamer pan or metal collander and steam the broad beans above the boiling rice (or in a separate pan if you prefer but this is easiest) for two minutes until they are thawed. Be careful not to overcook!

Run them under cold water, pop them out of their skins and add to the orange and avocado.

In a glass, mix the dressing ingredients and season / adjust to taste. Add the rice when it is cooked and cool, dress and serve.

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