Brown Rice Salad


Welcome to the HealthBuddy Recipe Blog! Today, I’m excited to share this recipe that has come from my wife Hayley and the farthest reaches of New Zealand! I know that the title of ‘brown rice salad’ does not fill you with excitement and joy but believe me, this dish is amazing! Whether you have this as a stand alone dish or as a little side dish to some baked fish or grilled chicken, I guarantee this dish will become one of your go-to favourites from now on!

Ingredients (serves 12)

To make this scrumptious Brown Rice Salad, you will need the following ingredients:

  • 2 Cups x Uncooked brown rice
  • 3 and a half cups x Water
  • 1/2 cup x Dark soy sauce
  • 1 x Red onion, finely chopped
  • 2 x Red peppers, chopped into small cubes
  • 6 x Sprng onions, finely chopped
  • 1/2 cup each x sunflower, pumpkin and sesame seeds
  • Dressing:
  • 1/2 cup x Olive oil
  • 4 tbsp x Lemon juice
  • 2 tsps x Lemon rind
  • 2 x Garlic cloves, crushed
  • 2 tsps x Grated fresh root ginger
  • 2 x tsps x Honey


Follow these simple steps to prepare your Brown rice salad:

  1. Preparation:
    • Wash and chop all ingredients as detailed above
  2. Cooking:
    • Rinse the rice in cold water and then place in the unsalted water in a tightly covered saucepan and simmer for 45 minutes or until the rice is tender and all the water is absorbed.
    • Add the soy sauce and finely chopped onion to the still hot, cooked rice, mix well and then leave to cool for at least 2 hours or in the fridge overnight.
    • Combine the sunflower, pumpkin and sesame seeds and toss them in 1 teaspoon of olive oil and cook in a heavy pan over a low heat, shaking at intervals for 5 – 10 minutes (they are ready when the pumpkin seeds look plump). Remove from the heat and allow to cool.
    • Measure all the dressing ingredients into a screw-topped jar or food processor and process or shake well to mix.
  3. Final Steps:
    • Shortly before serving, add the remaining ingredients, seeds and dressing to the rice and mix well.
    • Any leftover salad can be refrigerated and used over the next few days, with relatively little loss of quality.


I hope you enjoy making and eating this brown rice salad as much as we do! It’s a fantastic way to enjoy a healthy, home-cooked meal that’s both flavourful and satisfying. Don’t forget to share your creations on social media using the hashtag #healthbuddy and tag us at @_health_buddy on Instagram

Happy cooking!

Latest Posts

Transform Your Health with Our Free Ebook!

Unlock the secrets to a healthier, happier you with our exclusive free ebook, "The 5 Pillars of Health."

Transform Your Health with Our Free Ebook!

Unlock the secrets to a healthier, happier you with our exclusive ebook, "The 5 Pillars of Health." Designed especially for women 40 and over, this guide reveals simple, effective habits to help you lose weight, tone up, and boost your overall well-being.
Discover how to:
Sign up now to receive your free copy and start building a strong, healthy foundation for your future. Just enter your email below!
Don't miss out—your journey to better health starts here! 💪🌿