Brown rice salad with sesame dressing and roasted nuts

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

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

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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 512 cal

Kilojoules 2153 kJ

Protein 19 g

Total fat 22.8 g

Saturated fat 3.8 g

Carbohydrates 53.2 g

Sugar 9.5 g

Dietary fibre 10.3 g

Sodium 203 mg

Calcium 89 mg

Iron 3 mg

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.