Healthy brown rice salad with sultanas, seeds and nuts

Nici Wickes shares her mum's divine brown rice salad recipe. Packed with dried fruit, nuts and seeds, this salad makes a colourful vegetarian side dish or main meal that you can feel good about eating

By Nici Wickes
  • 15 mins preparation
  • 15 mins cooking
  • 24 hrs marinating
  • Serves 4
  • Print
Nici says "Whenever they can, my parents take off to Central Otago to visit my sister and then follow the Otago Central Rail Trail by car for a few days. One of their favourite places to stay is Komako Peonies and Cottage Garden, where owner Heather and Grant offer the most amazing meals and hospitality. Mum came back from their last trip with this recipe that Heather shared with her. It's delicious!"


Healthy brown rice salad with sultanas, seeds and nuts
  • 2 tablespoon soy sauce
  • 2 cup cooked brown rice
  • 1/2 cup dried apricots, chopped
  • 1/2 cup sultanas
  • 1/2 cup roasted peanuts
  • 1/2 cup roasted pumpkin seeds
  • 1/4 cup roasted sesame seeds
  • 1/2 cup each diced red and yellow capsicum
  • 4 spring onions, finely chopped, or ½ red onion, finely chopped
  • 1 teaspoon sesame oil
  • splash of olive oil
  • 1 lemon, juice only
  • 1 garlic clove, crushed
  • salt and black pepper


  • 1
    Pour the soy sauce through the rice and leave overnight if you can.
  • 2
    Toss all ingredients into rice and soy mix. Mix thoroughly.
  • 3
    To serve, drizzle over the dressing and toss well.


To cook brown rice faster, cover with water and soak overnight in a saucepan. Drain, then refresh the water and cover by 2cm. Boil, covered, for 12-15 minutes. Leave to steam for 5 minutes. For a change, try adding any or all of the following: diced celery, chopped parsley, halved cherry tomatoes and sliced courgettes.

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