Brown Rice Salad

Name: Brown Rice Salad
Cook time: 45 min
Total time: 45 min
Cuisine: European, British
Ingredients: Brown basmati rice, measured to the 5fl oz (150ml) level in a glass measuring jug; 15g currants; 25g walnuts, finely chopped; salt and freshly milled black pepper; 10 fl oz (300ml) boiling water; 1 teaspoon olive oil; 3 spring onions, finely chopped; 4cm piece cucumber, peeled and finely chopped; 1 large tomato, finely chopped; ½ small red pepper, de-seeded and finely chopped; ½ red dessert apple, cored and chopped with the skin left on

4 steps

Cook:45min

Updated at: Thu, 18 Jun 2026 14:10:47 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

Moderate

Nutrition per serving

Calories175 kcal (9%)

Total Fat6.2 g (9%)

Carbs27.8 g (11%)

Sugars6.2 g (7%)

Protein3.7 g (7%)

Sodium201.3 mg (10%)

Fiber2.9 g (10%)

% Daily Values based on a 2,000 calorie diet

Ingredients

4 servings

150mlBrown basmati rice

measured, level in a glass measuring jug

15gcurrants

25gwalnuts

finely chopped

salt

freshly milled black pepper

300mlwater

boiling

1 teaspoonolive oil

3spring onions

finely chopped

4 cmcucumber

piece, peeled and finely chopped

1tomato

large, finely chopped

0.5red pepper

small, de-seeded and finely chopped

0.5red dessert apple

cored and chopped with the skin left on

Instructions

Step 1

Heat the oil in a frying pan then stir in the rice to get the grains nicely coated.

Step 2

Pour the boiling water over, add some salt and bring back to boil. Stir once, place the lid on and simmer the rice gently for 40 - 45 minutes or until all the liquid has been absorbed (tilt the pan slightly to check if there’s any water left). Then remove the lid, take it off the heat and cover with a tea towel for a couple of minutes to absorb the steam.

Step 3

Then empty the rice into a salad bowl, fluff it up with a fork, pour the dressing over while its still warm and mix thoroughly. Leave it to get cold, then mix in all the other ingredients, adding a little more dressing if you think it needs it, and tasting to check the seasoning.

Step 4

Keep in a cool place until needed.

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