Brown Rice Salad in blue bowl held by lady in red shirt
5 from 1 vote

Brown Rice Salad

A nutritious salad of brown rice, capsicum, currants, capers and nuts which is super quick and easy to prepare.  
Prep Time12 mins
Cook Time3 mins
Total Time15 mins
Servings: 6 servings
Author: Marcellina

Ingredients

  • 2 1/2 cups cooked brown rice (cooled (see notes))
  • 2 cups bell pepper (finely diced (red capsicum))
  • 1 cup spring onions (sliced)
  • 1/2 cup currants
  • 1/2 cup blanched almonds (toasted (see notes)
  • 1/2 cup pine nuts (toasted (see notes))
  • 1/2 cup parsley (finely chopped)
  • 1/3 cup capers (rinsed)

Dressing

  • 1/4 cup extra virgin olive oil
  • 3 tablespoons lemon juice (see notes)
  • 2 garlic cloves (crushed)
  • salt
  • black pepper (freshly ground)

Instructions

  • In a large bowl, place all the salad ingredients and mix thoroughly
  • Dressing
  • In a small bowl mix together oil, lemon juice and garlic.
  • Pour dressing over the salad and mix to combine. Add salt and pepper to taste. Recheck seasoning before serving.
  • Serve at room temperature or cold.

Notes

  • Use precooked/instant rice which comes in microwavable pouches for fast preparation.
  • I purchased a 450g (1lb) pouch which gave me enough rice for this salad
  • Alternatively boil 1 cup of brown rice in salted water for 40 minutes or until cooked through
  • Blanched almonds have the skins removed
  • Nuts can be toasted in a moderate oven for 10 minutes or in a frying pan over medium heat for a couple of minutes until lightly browned. I prefer a frying pan - much quicker.
  • I used Australian measuring spoons which mean 1 tablespoon is 20mls. Be sure to check your tablespoon measure when adding the lemon juice. Or simply taste and adjust to your liking.
  • Don't forget to add enough salt to bring out the flavors.

Nutrition

Calories: 369kcal | Carbohydrates: 37g | Protein: 7g | Fat: 23g | Saturated Fat: 2g | Sodium: 281mg | Potassium: 493mg | Fiber: 5g | Sugar: 11g | Vitamin A: 2165IU | Vitamin C: 77.4mg | Calcium: 73mg | Iron: 2.8mg