Brown Rice Salad
A protein-friendly brown rice salad with toasted nuts, capsicum, currants, capers and a bright lemon dressing. Serves 6 and gets better overnight.
A salad that holds its own. Mediterranean in feel, packed with toasted nuts, sweet currants and a bright lemon dressing — the kind of thing that’s even better on day two out of the fridge. I make this for meal prep, midweek lunches, and any time I need a carb-appropriate side that won’t bore me by Wednesday. To make it a complete meal, add 150g of grilled chicken per serve. Grilled chicken is perfect for this meal!
Ingredients
- 2½ cups cooked brown rice, cooled
- 2 cups red capsicum, finely diced
- 1 cup finely sliced green onion
- ½ cup dried currants
- ½ cup blanched almonds, toasted
- ½ cup pine nuts, toasted
- ½ cup finely chopped parsley
- ⅓ cup capers, rinsed
- ¼ cup extra virgin olive oil
- 3 tablespoons fresh lemon juice
- 2 garlic cloves, crushed
- Salt and freshly ground black pepper, to taste
Method
- Cook brown rice according to packet instructions and let it cool completely.
- While the rice cools, toast the almonds and pine nuts in a dry pan over medium heat until golden, 3-4 minutes. Watch them closely — they burn fast.
- In a large bowl, combine the cooled rice, capsicum, green onion, currants, toasted nuts, parsley and capers. Mix thoroughly.
- For the dressing, whisk the olive oil, lemon juice and crushed garlic together in a small bowl.
- Pour the dressing over the salad and toss to combine. Season with salt and pepper to taste, then taste again before serving.
- Serve at room temperature or chilled. Keeps well in the fridge for up to 3 days.
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