Chia Rice Salad

  • Yield: servings


1cup cool water
1 3/4tablespoons chia seeds
2tablespoons extra-virgin olive oil
2tablespoons lemon juice
1-2-- cloves of garlic, minced
1/2teaspoon salt
1teaspoon fresh rosemary or oregano leaves, minced
1/8teaspoon cayenne pepper
3cups cooked brown rice (long grain, basmati, or short grain)
1small zucchini, julienned
1medium tomato, seeded and chopped
2tablespoons grated Parmesan cheese (optional)



To make chia gel: Pour the water into a sealable plastic or glass container. Slowly pour chia seeds in to water while briskly mixing with wire whisk. Wait 3 or 4 minutes then whisk again. Let the mixture stand about 10 minutes before whisking again. 

 In a small bowl, combine 1/2 cup chia gel, oil, lemon, garlic, salt, herbs, and cayenne. Whisk until well-blended. (You can also put ingredients into a tightly closed jar and shake
vigorously to mix.)

 In a large bowl, combine the rice, vegetables, and Parmesan cheese, if using.

Pour the dressing over the rice mixture, combining gently and thoroughly.

(You can store the extra chia gel in a sealed container in the refrigerator for up to two weeks.)


Reprinted with permission from Chia: The Complete Guide to the Ultimate Superfood  © 2012 by Wayne Coates, PhD, Sterling Publishing Co. Photographs by Bill Milne.