Square One Super Brown Rice Salad

Looking for a tasty, nutritious, filling salad to add to the table and feel pretty fancy about yourself? Our Brown rice salad is a must for everyone. It's delicious and so satisfying, the perfect leftover for lunch or even dinner the next day. Cook once, eat three times we say!

Know your nutrients

Brown rice, unlike white rice still has the side hull and brans which provide natural wholeness to the grain. They are rich in proteins, thiamine, calcium, magnesium, fiber and potassium.  For people trying to lose weight, or those suffering from diabetes, brown rice will prove a healthful stable given its low glycemic rating which helps reduce insulin spikes.  White rice (even though the packaging may read 'enriched') has had its iron, vitamins, zinc, magnesium and other nutrients stripped during the refining process, then the manufacturers add unnatural synthetic fortifications so it can be marketed to the public as 'nutritious food'. This recipe is high in selenium (lowers risk for cancer, heart disease and arthritis), manganese (helps body synthesize fats), naturally occurring oils (help cholesterol levels), whole grains (easy digestion, reduce risk of heart disease and high cholesterol) , anti-oxidants, fiber (the fiber attaches to toxins in the body, eliminating them and keeping them from attaching to the colon wall) in other words, it will help keep you very regular!


Square One Super Brown Rice Salad


  • 2 cups brown rice
  • 4 1/2 cups water
  • 1 red capsicum
  • 1/2 cup sunflower seeds
  • 1/2 cup pumpkin seeds
  • 1/2 cucumber
  • 1 courgette
  • 1 onion
  • 1 cup chopped mushrooms
  • 3 stalks celery
  • 1 avocado
  • Flaxseed oil
  • Balsamic vinegar
  • olive oil
  • Tspn coconut oil
  • Optional extras; grated beetroot, carrot, sea salt, pepper, red kidney beans, almonds, cashews, lettuce, anything you love!


Rinse brown rice and place in pot with water, bring to the boil and leave boiling with lid off. This will cook for around 20-30 minutes, if you find the water evaporating out of the pot before 20 minutes, just add a small amount more of hot water and turn the heat down a bit. Once water has all almost evaporated give the rice a quick stir, take off the heat and place a lid on the pot. Leave the lid on for 5 minutes.

While the rice is cooking, chop the onion, courgette and mushrooms and place in a saucepan on low heat with coconut oil, stir-fry until a consistency you prefer. I would leave them on for about 7 minutes.  Place in a large bowl.

Chop the remaining vegetable ingredients and add to the bowl, once the rice is ready throw this in the bowl as well and mix. Add your seeds, and again mix well.

Drizzle flaxseed oil all over the recipe and if you like balsamic vinegar and olive oil add a drizzle of that as well. Flaxseed will give you your omega 3's to help with inflammation, and regularity of bowels. Olive oil will help your body absorb all of the nutrients.

You can serve immediately or store in the fridge and eat cold later. 

8 serves