Vegetables and rice salad

This tasty and colourful salad uses brown rice for extra fibre.


Vegetables and rice salad


Serves 4

2 cups cooked brown rice
2 spring onions, sliced
1 green capsicum, deseeded and diced
1 stalk celery, finely diced
1 carrot, peeled and finely diced
1 x 227g can pineapple pieces, drained and sliced into quarters, juice retained
½ cup sultanas
¼ cup pumpkin seeds
½ cup toasted cashew nuts, or almonds, walnuts or a combination
¼ cup chopped coriander or parsley

¾ cup retained pineapple juice, and water, if necessary
1/3 cup olive or canola oil
1 Tbsp lite soy sauce
1 Tbsp lemon juice
1-2 cloves garlic, peeled and finely chopped
1 tsp finely chopped ginger


Prepare rice according to package instructions. When cooked, leave to cool.
Transfer to a large bowl, add spring onions, capsicum, celery, carrot, pineapple and sultanas.
Mix dressing ingredients together in a screw top jar.
Add dressing, toss and leave in the refrigerator for 1-2 hours to allow flavours to develop.
To serve, sprinkle with pumpkin seeds, nuts and coriander and gently toss.

Nutrition Information Panel

Per Serving [4 Serves]
Energy 3636kj
Protein 16.6g
Total fat 39.1g
- saturated fat 6.8g
Carbohydrates 110.8g
- sugars 34g
Fibre 7.7g
Sodium 255.1mg

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