Brown Rice Salad 

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Serves: 10 (293g per serve)

Category: Salads

Ingredients- salad

  • 4 cups brown rice, cooked and cooled
  • 2 red capsicums, finely chopped
  • 2 green capsicums, finely chopped
  • 6 spring onions, sliced
  • 1 cup raisins or currants
  • ½ cup sunflower seeds

Ingredients – Dressing

  • 4 tablespoons salt reduced soy sauce
  • 4 tablespoons olive oil
  • 2 cloves garlic, crushed
  • 4 tablespoons lemon juice
  • ½ cup parsley, finely chopped


  1. Prepare brown rice according to packet instructions. Once cooked, leave to one side to cool
  2. Place rice, diced capsicum, spring onions, raisins and sunflower seeds in a large mixing bowl
  3. In a screw-top jar combine soy sauce, olive oil, crushed garlic and lemon juice. Shake well
  4. Pour the dressing over the salad and add chopped parsley. Mix well before serving.

Nutrition information panel

Nutrient Per Serve Per 100g
Energy 1225kJ 417kJ
Protein 6.79g 2.32g
Total fat 9.74g 3.32g
Saturated fat 1.40g 0.48g
Carbohydrate 41.93g 14.29g
Sugars 20.25g 6.91g
Dietary Fibre 5.73g 1.95g
Sodium 298mg 101mg

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