Brown Rice with Edamame and Peanut Dressing

Ingredients by component

Brown rice

• 150 g dry brown rice
• 450 ml water
• 2 g salt

Edamame

• 300 g frozen shelled edamame
• 10 ml soy sauce

Broccoli and carrots

• 300 g broccoli
• 200 g carrots
• 10 ml olive oil
• 1 g salt

Peanut dressing

• 40 g smooth peanut butter
• 20 ml soy sauce
• 20 ml lime juice
• 40 ml warm water

Preparation and assembly

1. Cooked components can be prepared the evening before. Cool promptly in shallow containers and refrigerate; the preparation time excludes chilling before packing. Pack all components and dressings cold.
2. Brown rice: Rinse the grain. Bring to a simmer with water and salt, cover and cook gently for about 30 minutes or according to the packet until fully cooked.
3. Brown rice: Drain if necessary, fluff with a fork and spread promptly in a shallow container to cool quickly for a packed lunch.
4. Edamame: Boil edamame for 5–6 minutes or according to the packet. Drain and cool.
5. Edamame: Toss with soy sauce and refrigerate once cooled.
6. Broccoli and carrots: Slice carrots 5 mm thick and steam for 5 minutes. Add small broccoli florets and steam another 5–6 minutes until tender.
7. Broccoli and carrots: Toss with oil and salt. Spread in a shallow container to cool for packing.
8. Peanut dressing: Mix peanut butter with soy sauce and lime. Whisk in warm water a tablespoon at a time.
9. Peanut dressing: Once smooth, cool and pack separately. Stir before eating.
10. Divide between lunch containers: grains underneath, pulses and vegetables in separate sections, dressing in a small leakproof pot. Mix just before eating. This meal is intended to be eaten cold.

Tip

Prepare for the next working day. Refrigerate at 4°C or below, carry in an insulated bag with two cold packs and refrigerate on arrival. Add dressing just before eating.

Packed lunch food safety guidance