Asian Style Brown Rice Salad

I have been making this salad since the ”80’s when it appeared on a free handout recipe card in a supermarket in the UK where I was living. It is a staple of my summer cooking as a big batch of this ‘complete-meal’  salad is so useful to have in the refrigerator and to take to summer parties and family gatherings. In hot weather I through on my rice cooker first thing in the morning and the hot work is all done bar the chopping at suppertime.

This salad is tangy and sweet with the brown rice providing an earthy bite. Don’t be tempted to skip the all the lovely fibre and B vitamins found in the whole grain rice by cooking up white…this salad really tastes better when you get nutritious with brown rice. Remember that fibre is a girls best friend during peri-menopause as it has an affinity to the cholesterol tail of every hormone molecule and will help to carry EXCESS hormone out of the body via the bowel. This reduces the menopausal symptoms that we feel on the daily.

Cashews make this dish a complete plant based protein option, as all amino acids are represented.Ensuring that you get enough protein and healthy fat in each meal will help you to balance your blood sugar throughout the day and avoids those nasty spikes and crashes that make us slump in the afternoon, give us nasty mood swings and lead ultimately towards diabetes.

Sweet locally grown peppers and a big handful of parsley provide masses of vitamin C to support tired adrenal glands, antioxidants and the minerals magnesium, calcium and iron.

A delicious and perfect balance of high fibre, healthy fat and protein, this salad is one to turn to if your cholesterol levels are high the wholegrain rice fibre will also help to carry excess blood cholesterol from the body. Sweetened naturally sweetened with raisins, this brown rice salad is a slow burn in the body and will keep you fuller for longer than a lunchtime refined carb sandwich or burger and bun. 

Cook up a big batch on the weekend and lunch is sorted for the your following week!

Asian Style Brown Rice Salad
Serves 8
Prep Time
10 min
Cook Time
40 min
Total Time
50 min
Prep Time
10 min
Cook Time
40 min
Total Time
50 min
  1. For the Salad
  2. 2 cups brown basmati rice cooked (this takes 35-40 minutes in my rice cooker)
  3. 4 green onions chopped finely
  4. 1 large red pepper diced
  5. 1/2 cup raisins
  6. 1/2 cup raw cashews
  7. 1/2 bunch parsley chopped finely
  8. For the Dressing
  9. 4tbsp extra virgin olive oil
  10. 11/2 tbsp tamari soya sauce
  11. 1/2 lemon juiced
  12. 2 cloves garlic crushed
  13. 2 cm fresh ginger grated
  1. Cook the rice
  2. Meanwhile chop the vegetables and herbs and add them to the nuts and raisins in a large bowl
  3. Make the dressing in an old jam jar and shake thoroughly
  4. when rice is cooked add to the other ingredients and pour over the dressing while warm.
  5. Mix thoroughly with the hands or a large spoon
Louise Innes Holistic Nutrition

Legal Disclaimer: The information on this website is not intended to replace medical advice or diagnosis from your family practitioner, specialist or medical doctor. The recipes advice and articles consist of nutritional and lifestyle advice as the sharing of information to support a healthier body.

Louise Innes

Author: Louise Innes

Louise Innes is a holistic nutritionist who resides in Calgary, Alberta. Her balanced take on nutrition brings a refreshing perspective to the world of food.

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