For a nice healthy lunch or a light evening meal, this is great stuff. You just can’t go past a healthy rice salad. It suits most people’s palette, and it’s filling but not bloating. 

If you’re finding those subway rolls sit heavy in your belly, and make you tired all arvo, try out a rice salad for lunch. You’ll find it really satisfying, and you won’t have that same belly-bloat you get from processed bought lunches.

The original version of this comes from an Alison and Simon Holst recipe. I’ve changed it bit to better suit what I usually find in my fridge. It’s a great end of week meal when you’re trying to use up all those leftover bits of veggies.

It’s simple, tasty, and the leftovers make excellent picnic food the next day! Yummy.

Yummy, Healthy Rice Salad


Yummy, Healthy Rice Salad

Prep Time 10 minutes
Servings 4


  • 3 cups cooked brown rice (calrose works best)
  • 2 carrots shredded
  • 2 sticks celery finely sliced
  • 3 radishes halved and finely sliced
  • 1 red pepper seeded and very finely sliced
  • Chopped parsley to taste
  • Coarsely chopped roasted nuts (optional) – add these just before serving or with the salad to avoid them going soggy. Lightly roasted macadamias are particularly nice if you have a source of fresh ones, but roasted peanuts or anything else you have on hand will do just fine!


  •  1/3 cup mild oil (I use light olive oil)
  •  1/3 cup vinegar (homemade raspberry vinegar is really nice but cider or wine will do)
  •  1 Tbsp Dijon mustard
  •  1 tsp sugar or maple syrup
  •  1 tsp salt


  1. Put the rice in a bowl and add the chopped vegetables and herbs. Mix well.
  2. Whisk the dressing ingredients together in a small bowl and then transfer to a screw-top jar for storage.
  3. Mix about half of the dressing through the salad and place in the fridge, covered, until required.

Recipe Notes

The rice soaks up the dressing so you may want to either add more just before serving or put the remaining dressing on the table so people can add the amount they want.

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Robert Glensor is the founder of the Paraoa Bakehouse- the home of Purebread organic breads and Gluten Free Goodies. With a love of good bread and a passion for all things organic and sustainable, Robert writes about all manner of issues to do with living green.

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