Boiled Brown Rice with Toasted Sunflower Seeds, Umeboshi, and Toasted Nori


Serves 2–3



1 heavy saucepan such as an enamel LeCreuset pot, 1 bowl for soaking sunflowerseeds, 1 skillet for stove top roasting, cutting board, knife, wooden spoon, tasting spoon, wooden spatula



1 cup of brown rice, sorted, washed and soaked for 8 hour or overnight in 2 cups of water

pinch of sea salt or a stamp-size piece of kombu

2-3 umeboshi plums, pits removed and finely diced

1/2 cup of sunflower seeds, soaked overnight, then lightly roasted

2-3 sheets of nori, cut into 1 x 4-inch strips


Soak 1 cup of washed and sorted brown rice in 2 cups of water for 8-12 hours. Place the rice and with its soaking water into a heavy pot with a pinch of sea salt or a stamp- size piece of kombu. Bring to a boil on a medium-high flame. When the water is boiling, place a flame deflector underneath the pot and reduce the flame to low. Cook for approximately 45–50 minutes. Turn off the flame and let sit for a few minutes. Gently transfer to a wooden or ceramic bowl and serve topped with nori, umeboshi and sunflower seeds.

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© 2018 by Planetary Health, Inc.

Planetary Health, Inc. is a nonprofit charitable organization devoted to protecting the world's food supply, especially whole grains, from climate change, genetic engineering, and other threats and to promoting dietary and lifestyle changes that contribute to a healthy, peaceful world.