Cooking with The Smiling Chef: Autumn Veggies and Rice

Autumn Veggies and Rice_Brendon D'Souza_1

Grains are good source of essential proteins. In addition, they are usually quite inexpensive and make great weekday lunches, or even elegant desserts.This brown rice salad makes a great accompaniment to fish. I had a bit of a play with the backdrop using some up-cylcled magazines. What do you think?

Prep time 10 minutes | Cooking time 15 minutes Serves 4


  • 200g brown rice
  • 2 tbsp olive oil
  • 200g green zucchini, cut into 1cm dice
  • 200g broccoli, cut into florets, stalk reserved (see ‘Tip’ below)
  • 25g sesame seeds
  • ½ lemon, juiced

Autumn Veggies and Rice_Brendon D'Souza_2

Cook the rice according to the directions on the packet. I recommend the absorption method. This helps to retain all the nutrients.

While the rice cooks, heat oil in a frying pan and stir-fry vegetables for 3-4 minute over a high heat till cooked, but still a vibrant green.

Once the rice is cooked, stir through the vegetables, sesame and juice, and season well.

Autumn Veggies and Rice_Brendon D'Souza_3






Writer’s notes: If you carefully peel off the outside skin of the broccoli stem with a knife or peeler, you can dice the flesh and eat it. It gives great crunch to this salad. A version of this article was first published in Grapeshot Magazine Issue 2|Volume 6| April 2014: Clash of the Titans. 

Happy Cooking and Keep Smiling,

Brendon 🙂


4 Comments Add yours

  1. Thanks Johnny. I feel brown rice is more satisfying than any other rice, because of the texture. There’s a whole foods takeaway company that I regularly go to at uni that serve up a delicious trio of salads including a white bean and fence bean, and a sesame brown rice salad. They use a delicious caper and parsley tahini based dressing (it’s so good for lunch)! I buy it all the time 🙂


  2. Recently I’ve been stuffing my face with loads of organic long grain brown rice. Mostly with stir-fries. Maybe it’s to do with not eating meat. Anyway, nice idea with the backdrops. Photos look good.


  3. Love your new backdrop, such a great idea! I should try this recipe for my daughter, she loves rice and maybe will give broccoli a go too 🙂


    1. Thanks Oana. The backdrop came along quite randomly. It was actually a wrapped present that we were about to give someone. I really likes the colours and they worked well so I gave it a shot 🙂


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