Brown Rice Salad

  • Yield : 4 cups
  • Prep Time : 10m
  • Cook Time : 30m
  • Ready In : 40m

Spring is here, so with family BBQs and picnic get togethers now on everyone’s agenda, it’s time to try some fresh new recipes that are perfect for sharing with friends and family. This yummy brown rice salad is a favourite among my dieititan colleagues and will hopefully be one of yours too.  The gorgeous dietitian who introduced me to it always bought it as her ‘bring a plate‘ to many a lunch or afternoon tea.  It was the one plate that was always empty at the end and once anyone tasted it for the first time they always asked for the recipe.  So here it is …

Nutrition Note: The ingredients in the salad can easily be modified to suit your child’s texture and taste preferences e.g. use peas instead of celery, chickpeas instead of cashews,  corn kernels instead of capsicum, steamed broccoli florets instead of currants, sesame seeds instead of sunflower seeds.  The combinations are endless…

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  • 1 cup brown rice
  • 3-4 shallots, chopped
  • 1/2 cup currents
  • 1/2 cup red capsicum, diced
  • 1-2 celery sticks, diced
  • 100 g cashews
  • 4 Tbsp sunflower seeds
  • Dressing ingredients:
  • 2 tsp olive oil
  • 2 Tbsp no added salt soy sauce
  • 2 Tbsp lemon juice
  • 1/2-1 garlic clove, crushed


Step 1

Cook the brown rice according to packet instructions. Once the rice is cooked and while it is hot, stir through the shallots, currants, red capsicum and celery. -

Step 2

Lightly toast the cashews and sunflower seeds for 2-3 minutes in a fry pan over medium heat. Add the cashews, seeds and parsley to the salad, stir to combine. Cover and place in the fridge to cool. -

Step 3

Place the dressing ingredients in a small bowl and mix well to combine. Half an hour before serving stir the dressing through the salad, then serve.
Note: You can use as much or as little of the dressing as you like. I usually find half the quantity works well. -

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