New Zealand Brown Rice Salad

New Zealand Brown Rice Salad

A hearty, flavorful salad.


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Serves: 6 person(s) Change

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

Heart-Friendly Recipe Low Sodium Recipe Diabetes-Friendly Recipe Low-Carb Recipe High-Fiber Recipe Dairy-Free Recipe


  • 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.

Thanks to Centers for Disease Control and Prevention

Nutritional Info (per serving)

CALORIES 200 cals
Kilojoules 837 kJ
Fat 6.6 g
Saturated Fat 0.8 g
Cholesterol 0 mg
Sodium 11 mg
Carbohydrates 33.0 g
Fiber 3.0 g
Total Sugars 5.4 g
Protein 3.7 g
Calcium 34.0 mg
Note: A dash indicates no data is available.