This brown rice salad has been a family favourite for years. It is simple, fresh, naturally gluten-free, and full of fibre-rich ingredients that support gut health and steady energy.
2 cups cooked brown rice
6 shallots, finely sliced
1 cup black currants
½ cup chopped red and green capsicum
½ cup roasted sunflower seeds (or pine nuts)
½ cup chopped fresh parsley
⅓ cup extra virgin olive oil
A pour of tamari sauce
1 clove garlic, crushed
Juice of 1 lemon
Cook the brown rice and allow it to cool completely.
Place the cooled rice in a large bowl. Add shallots, black currants, capsicum, seeds, and parsley. Mix gently to combine.
In a jar or shaker, add olive oil, tamari, garlic, and lemon juice. Shake until well combined.
Pour the dressing over the salad and mix thoroughly so everything is coated.
Refrigerate overnight for the best flavour.
Keeps well for 3–4 days.
This recipe is packed with natural prebiotics, fibre, and plant diversity—all of which strengthen the gut microbiome.
Brown rice contains resistant starch that feeds beneficial bacteria in the colon and helps them produce short-chain fatty acids, which support immune health and reduce inflammation.
Shallots & garlic are rich in prebiotic fibres that boost the growth of helpful microbes.
Capsicum & parsley provide polyphenols, antioxidants, and key nutrients that protect the gut lining and promote microbial balance.
Sunflower seeds or pine nuts deliver minerals, healthy fats, and extra fibre to keep digestion smooth and active.
Together, these ingredients encourage better microbial diversity, easier digestion, reduced inflammation, and steadier energy throughout the day.
