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Eat Well, Live Well, Be Well!

A healthy dose of my diet, nutrition and lifestyle hacks to improve your health. Every bite counts!

Post: Blog2_Post

Ags' Brown Rice Salad

Updated: Oct 8, 2023

You know how everyone has that one recipe they’re known for? This is mine.

I’ve been a bit resistant to sharing it because it’s been my secret for so long. Like the KFC eleven herbs and spices. Only healthy.

Wholefood Mama secret Rice salad recipe
Brown rice salad

This is the dish I serve at all my BBQs and take to other people’s BBQs. I make it for family lunches, picnics and pretty much every ‘bring a plate event’ as well as for stashing in the fridge for weekday lunches.

It’s yummy, easy to make, easy to transport and everyone likes it. And it’s damned good for you too!

So, in the spirit of giving, I’m giving this one to you. Enjoy!


  • 2 ½ cups cooked medium grain Brown rice

  • 2 celery stalks cut into half moon chunks

  • 1 red capsicum cut into squares

  • 2 carrots cut to small cubed pieces

  • ¼ Spanish onion, also cubed (more, less or omit, depending on your tastes)

  • ½ bunch coriander, finely sliced

  • ½ cup currants

  • ½ cup roughly chopped almonds (can be dry roasted)

  • 1 teaspoon seasalt to taste


  • 3 tablespoons olive oil

  • ¼ cup tamari (or soy sauce if you pref)

  • 1 tablespoon Dijon mustard

  • 1 tablespoon raw honey

  • A squeeze of fresh lemon juice


  1. Wash and rinse the rice thoroughly, then pre-cook as per pack instructions. I use my rice cooker as it always gives a perfectly cooked batch. Cool the rice completely.

  2. Prepare all vegetables as noted in ingredient list.

  3. Place all vegetables and the cooled rice into a large mixing bowl.

  4. In a small jar combine the oil, tamari, dijon, honey and lemon. Give it a big shake so the honey gets mixed right in.

  5. Pour the dressing over the salad and mix until it’s colourful and beautifully combined. Season with with the salt and taste to see if it suits your liking. Adjust quantities if you like (eg. more honey/ tamari, salt etc.)

  6. Decorate with almonds and mix them through rice before serving. It looks pretty with some extra coriander sprinkled on top too.

Extra tips:

This salad keeps really well I the fridge for 2-3 days. In fact, its actually yummier on day two, as the juices seep in.

Although this is my tried and true formula, I have to say I’m incredibly loose on quantities and ingredients.

Sometimes I use more or less rice. It depends how vege-full you want your salad. If I don’t have celery, I’ll use green capsicum. Some people hate red onion and leave it out entirely. I don’t always use mustard and honey for my dressing; sometimes I use lemon juice or apple cider vinegar instead. Pepitas work nicely as a topping instead of or as well as almonds.

Once you’ve got the basics down, you can play with it. That’s for you to work out.

So there it is – my special recipe. Now it’s yours too.

Just don’t turn up at the same BBQ as me with it!

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