24 November 2022
Brown Rice Salad


This recipe was first introduced to me by ASM’s in-house podiatrist Emma Poynton, and has since become a staple at family barbeques, as well as a quick and easy weeknight lunch or dinner option. 


I like this recipe because it’s so versatile, you can have it as a side or add some protein like chicken or tuna and make it a meal.


Australians, in general, are not getting enough whole grains. This recipe is one way you can include not just whole grains but seven different plant foods to boost your immune system and overall well-being, as well as reduce your risk of chronic diseases. Give it a go and see how quickly you can make this a new family favourite!


Serves: 6

Prep time: 15 mins

Cook time: 30 mins



  • 1 cup uncooked brown rice
  • 1 red capsicum, diced
  • 6 spring onions, white part only, thinly sliced
  • 1/3 cup currants
  • 1/2 cup of cashews, dry roasted
  • 2 tbsp sunflower seeds, dry roasted
  • 1/3 cup flat leaf parsley, finely chopped



  • 1/4 cup avocado or olive oil
  • 2 tbsp light soy sauce or tamari
  • 1 tbsp lemon juice
  • 1/2 clove garlic, minced
  • salt and pepper to taste



  1. Place brown rice in a small saucepan with 2 cups of water. Bring to a boil and reduce heat to a simmer. Cook over low heat until soft but still with some bite (brown rice always has more of a crunch than white rice), this should take approximately 20 minutes. Drain and allow to cool.
  2. While rice is cooking, dry roast cashews. You do this by putting cashews in a small saucepan over medium heat. Toss the cashews frequently to ensure even cooking. Keep the cashews on the heat until lightly roasted all over, allow to cool and then roughly chop.
  3. Follow the same process for the sunflower seeds. Be careful, they cook much quicker than the cashews and will make little popping sounds when they're done!
  4. Dice capsicum, slice spring onion, and chop parsley.
  5. In a screw top jar, add in the dressing ingredients and shake until well combined.
  6. Combine rice, capsicum, spring onion, currants, and parsley in a serving bowl.
  7. Add the dressing and nuts/seeds right before serving to ensure the salad keeps it's crunch!
  8. Serve this salad with your favourite protein option e.g. shredded BBQ chicken, canned tuna, baked firm tofu, or chickpeas.


Rylie Ellis is our Accredited Practicing Dietitian and Accredited Sports Dietitian.

Click here to read her bio or book an appointment online.