Brown rice salad

Brown rice salad

10 mins
Cooking time
35 mins
Ian Hofstetter

Wonderful as an accompaniment to honey-rosemary rack of lamb – just make the lamb without the potatoes. We’ve used brown rice for this salad, which has a lovely nutty flavour and is so good for you. It does take a bit longer to cook though, and if you prefer you can use a low-GI rice, such as Doongara or Moolgiri.


Quantity Ingredient
1 1/3 cups long-grain brown rice
2 sweetcorn cobs
spray oil
2 finger eggplants, sliced
1 lebanese cucumber, finely chopped
1 red onion, sliced
2 tablespoons parsley, finely chopped


Quantity Ingredient
2 tablespoons olive oil
1 tablespoon lemon juice
pinch sugar


  1. Cook the rice in a large saucepan of boiling water for 25–30 minutes, or until tender. Drain well and set aside to cool.
  2. Meanwhile, microwave or boil the sweetcorn cobs for 4 minutes until tender. Set aside to cool. Use a sharp knife to cut all the corn from the cobs.
  3. Heat a non-stick frying pan on medium. Spray with oil and cook the eggplant for 1–2 minutes on each side.
  4. Combine the cooled rice, sweetcorn, eggplant, cucumber, onion and parsley in a large mixing bowl.
  5. Make the dressing by whisking all the ingredients together. Pour over the salad and toss well.

Super ingredient: Brown rice

  • Brown rice is a starchy carbohydrate and a surprisingly good source of high-quality protein. It has three times as much fibre as white rice and gives you plenty of B vitamins and minerals. Like all grains, it has no cholesterol, only 2–3 per cent fat and very little sodium. At 350 kilojoules (or 85 calories) per half-cup serve, it has a place on any weight-loss diet. Being gluten-free and relatively non-allergenic it is also useful for anyone battling allergies or food intolerance. Rice is often used as the basis of a ‘rice diet’ to lower blood pressure.
fat. low-fat. low
Back to top
    No results found
    No more results
      No results found
      No more results
        No results found
        No more results
          No results found
          No more results
            No results found
            No more results
              No results found
              No more results
              Please start typing to begin your search
              We're sorry but we had trouble running your search. Please try again