Healthy Made Tasty. A Cancer Council website
Subscribe
Healthy Made Tasty. A Cancer Council website
Subscribe
Home > Recipes > Rice salad

Rice salad

Image of chicken rice salad in a large white serving dish on a white cutting board shot from above with a large silver spoon for serving on the side
(1)
Preparation time: 10 minutes
Cooking time: 0 minutes
Serves: 6
Gluten free
,
Dairy free
,
Nut free
Image of chicken rice salad in a large white serving dish on a white cutting board shot from above with a large silver spoon for serving on the side
  • 2 serves of vegetables per 
  • serving
Share recipe:

Ingredients

3 cups of cooked and cooled brown rice
1 400g can no-added-salt black beans, drained & rinsed
1 cup cherry tomatoes, halved
1 avocado, chopped
1 cup canned or frozen corn kernels, defrosted
½ bunch coriander, finely sliced
1 lemon, juiced
3 spring onions, finely sliced
2 tbsp sunflower oil
½ red chilli, deseeded & diced (optional)

Savvy swaps

You can swap:

Cherry tomatoes
1 tomato, chopped
Spring onion
1/4 red onion, finely diced
Black beans
Kidney beans or chickpeas
Fresh chilli
Chilli flakes

Tips

  • Black beans are a source of plant-based protein and fibre. No-added-salt varieties are preferred to reduce sodium intake. 
  • With brown rice, black beans and veg, this recipe is an excellent source of fibre. Eating a diet high in fibre can help reduce your risk of bowel cancer. 
  • Corn provides folate. Folate helps reduce tiredness and fatigue. 

  • Leftover coriander can be wrapped in a clean damp cloth and stored in an airtight container in the fridge. Wash it before you use it. 
  • This is a good recipe for using up leftover cooked rice and chicken. 

  • Buying in bulk can help save money in the long run. A larger packet of brown rice may be cheaper per 100g. 
  • To save money you can use chopped tomato instead of cherry tomatoes.  

Method

Step 1
In a large bowl, toss all the ingredients together.

Serving suggestion: top each bowl with a few slices of poached chicken breast. 

Food safety tip: if you are packing for lunch, rice salad needs to be kept cold so pack an ice brick. 

Tips

  • Black beans are a source of plant-based protein and fibre. No-added-salt varieties are preferred to reduce sodium intake. 
  • With brown rice, black beans and veg, this recipe is an excellent source of fibre. Eating a diet high in fibre can help reduce your risk of bowel cancer. 
  • Corn provides folate. Folate helps reduce tiredness and fatigue. 

  • Leftover coriander can be wrapped in a clean damp cloth and stored in an airtight container in the fridge. Wash it before you use it. 
  • This is a good recipe for using up leftover cooked rice and chicken. 

  • Buying in bulk can help save money in the long run. A larger packet of brown rice may be cheaper per 100g. 
  • To save money you can use chopped tomato instead of cherry tomatoes.  

Rating

4
(1)

Rate this recipe

You might also like

Subscribe to our updates!

Subscribe

Recipes

Healthy lunch box

Preventing cancer

Healthy tips

Resources

About us

Contact us

Donate to Cancer Council NSW

Cancer Council NSW

© Cancer Council NSW 2024 Head Office Address: 153 Dowling Street, Woolloomooloo NSW 2011. Cancer Council NSW is registered with the Australian Taxation Office as an Income Tax Exempt Charity: Charitable Fundraising Authority No. 18521.

Some images on this site have been supplied by Cancer Council Western Australia's Crunch & Sip website

Cancer Council NSW

Cancer Council NSW acknowledges the traditional custodians of the land on which we live and work. We pay our respects to the elders past and present and extend that respect to all other Aboriginal and Torres Strait Islander peoples.

Aboriginal Respect Symbol designed by Marcus Lee Design for Cancer Council NSW.

Become a Healthy Made Tasty subscriber

Sign up for FREE recipes, practical tips and up-to-date cancer prevention information in your inbox each month.

Subscribe form
I am (please select best fit)
By clicking 'Submit', you acknowledge that you have read and agree to our Privacy Collection Statement.

Become a Healthy Made Tasty subscriber

Sign up for FREE recipes, practical tips and up-to-date cancer prevention information in your inbox each month.

Subscribe form
I am (please select best fit)
By clicking 'Submit', you acknowledge that you have read and agree to our Privacy Collection Statement.

We will send this recipe to your inbox. Read our privacy collection statement first.