Avocado and brown rice salad

(15 ratings)
Avocado and brown rice salad
Avocado and brown rice salad
  • Serves: 4

  • Prep time:

  • Cooking time:

  • Total time:

  • Skill level: Easy peasy

  • Costs: Mid-price

Great on its own for lunch, or as a side dish to chicken, this healthy, meat-free brown rice salad is really tasty and easy to make


  • 175g easy-cook brown rice
  • 6 spring onions, finely sliced
  • 2 ripe Hass avocado (remove skin and stone, and dice flesh)
  • 1 small clove garlic, crushed
  • 1 tbsp balsamic vinegar
  • 3 tbsp hemp seed oil (eg Good Oil)
  • 150g cherry tomatoes, cut in half
  • Pinch of dried chilli flakes

Swapping white rice for healthier brown rice, as well as eating a healthy diet and doing regular exercise, could cut your chance of developing type 2 diabetes.


  1. Cook the rice according to the packet instructions. Once the rice is cooked, drain well and allow to cool.
  2. To make the dressing: combine the oil, vinegar and garlic.
  3. Transfer the rice to a serving bowl, stir in the avocado, spring onions, tomatoes, chilli flakes and dressing and serve immediately.

Nutritional information per portion

  • Low
  • Med
  • High
  • Calories 400(kcal)
  • Fat 25.0g

This nutritional information is only a guide and is based on 2,000 calories per day. For more information on eating a healthy diet, please visit the Food Standards Agency website.

Guideline Daily Amount for 2,000 calories per day are: 70g fat, 20g saturated fat, 90g sugar, 6g salt.

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