Brown rice salad with sesame dressing and roasted nuts

Author: Jenny de Montalk - BA, GDipJourn, Editor

Photographer: Steve Brown

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This tasty salad is low in kilojoules and a budget-friendly summer meal!

Serves: 4

Time to make: 35 mins

Hands-on time: 15 mins

Ingredients

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1 tablespoon reduced-salt soy sauce
2 teaspoons extra-virgin olive oil
2 teaspoons sesame oil
3 cups cooked brown rice
1 red onion, finely chopped
1 red and one yellow capsicum, deseeded and finely chopped
1 cup chopped green beans, blanched 200g mixed crunchy sprouts (eg bean sprouts and sprouted peas and lentils)
1 cup fresh flat-leaf parsley, chopped (optional)
1 cup unsalted, roasted peanuts or mixed nuts

$AVER recipes were costed at $5 or below at the time of publication. We are mindful that seasonal and regional availability and price fluctuations occur - click here for healthy shopping tips for greater savings.

Instructions

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1 In a small bowl, whisk soy sauce and oils together.

2 In a large bowl, add cooked rice (ideally while still warm), dressing and red onion. Using a fork, carefully mix to combine, taking care not to overwork the rice. Add capsicum.

3 When rice is fully cool, add blanched beans, sprouts and nuts, and stir to combine. Mix in parsley, if using, reserving a little to garnish.

4 Divide among bowls, garnish with remaining parsley and serve.

Nutrition Info (per serve)

Calories 512cal

Kilojoules 2153kJ

Protein 19g

Total fat 22.8g

–Saturated fat 3.8g

Carbohydrates 53.2g

–Sugars 9.5g

Dietary fibre 10.3g

Sodium 203mg

Calcium 89mg

Iron 3mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.

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