Betty's Chia Rice Salad

Bettyskitchen's picture

Jul. 14, 2013

In this video, Betty demonstrates how to make Chia Rice Salad. This recipe was published by the Lexington Herald-Leader Newspaper during March, 2013. It was previously published in the book "Chia: The Complete Guide to the Ultimate Superfood" by Wayne Coates.


For dressing
Chia gel 1/2 Cup (8 tbs)
Extra virgin olive oil 2 Tablespoon
Lemon juice 2 Tablespoon
Garlic cloves 2 , mince (1
Salt 1/2 Teaspoon
Fresh rosemary/Oregano leaves 1 Teaspoon , mince
Cayenne pepper 1/8 Teaspoon
For salad
Cooked brown rice 3 Cup (48 tbs) (long grain, basmati or short grain)
Zucchini 1 Small , julienned
Tomato 1 Medium , seeded and chopped
Grated parmesan cheese 2 Tablespoon (Optional)



For Dressing:

1. In a small bowl, combine chia gel, olive oil, lemon juice, garlic, salt, rosemary/oregano and cayenne. Whisk until well combined.

For Salad:

2. In a large bowl, combine rice, zucchini, tomato, and Parmesan cheese, if using.

3. Pour dressing over rice mixture, combining gently and thoroughly. Cover with plastic wrap and pop in refrigerator for at least 4 hours or until ready to serve.


4. Serve and enjoy!


For Chia Gel:

Into an airtight glass container, pour 1 cup of cool water.

Slowly add 1¾ tablespoons chia seeds (black or white) into water. Shake well.

After 3-4 minutes shake again and let mixture stand for about 10 minutes before whisking again. Store this mixture in the refrigerator up to 1 week.

Recipe Summary

Difficulty Level: Easy
Servings: 8

Nutrition Facts

Serving size

Calories 218Calories from Fat 90

 % Daily Value*

Total Fat 10 g15.4%

Saturated Fat 1 g5%

Trans Fat 0 g


Sodium 185 mg7.71%

Total Carbohydrates 26 g8.7%

Dietary Fiber 7 g28%


Protein 6 g12%

Vitamin A % Vitamin C %

Calcium % Iron %

*Based on a 2000 Calorie diet