Salads and Vegetables: Salads: New Zealand Brown Rice Salad

A hearty, flavorful salad.

Author: Centers for Disease Control and Prevention
Date: November 21, 2007

Serves: 6 person(s)

Preparation Time: 15 mins
Cooking Time: 30 mins
Extra Time: 1 hrs to 2 hours (for refrigeration)


    1 cup uncooked brown rice
    2 kiwifruit
    1 Braeburn or Fuji apple
    1/2 cup thinly chopped celery
    1/2 cup strips of red pepper
    1/4 cup toasted walnut pieces
    1/4 cup thinly chopped green onions
    2 Tbsp chopped parsley
    3 Tbsp sherry vinegar
    1 Tbsp olive oil


    Cook rice according to package directions (about 25 to 30 minutes). Drain and cool.

    Peel kiwifruit and cut into 1/4-inch thick slices. Cut slices in half to form half circles. Core apple and dice apple into 1/2-inch cubes.

    In a salad bowl toss together cooked rice, kiwifruit, apple, celery, red pepper strips, walnuts, green onions and parsley. Mix together vinegar and oil; drizzle over salad. Toss to mix well.

    Cover and refrigerate 1 to 2 hours to allow flavors to blend before serving.

Nutritional Information
(Per Serving)

Calories:200 cals
Kilojoules:837 kJ
Fat:6.6 g
Carbohydrates:33.0 g
Protein:3.7 g
Cholesterol:0.0 mg
Sodium:11 mg
Saturated Fat:0.8 g
Fiber:3.0 g
Calcium:34.0 mg
Total Sugars:5.4 g

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