Jamie Oliver Brown Rice Salad

Jamie Oliver Brown Rice Salad is one of those vibrant, flavor-packed dishes that makes healthy eating feel like a treat. It’s got that lovely nutty chew from the brown rice, loads of crunch from fresh veggies, and a zesty homemade dressing that pulls everything together. What really surprised me when I made it was just how satisfying and customizable it is—you can really make it your own. (inspired by Jamie Oliver)

Ingredients Needed

For the Salad:

• 2 cups cooked brown rice (cooled)
• 1 cup cherry tomatoes, halved
• 1 cucumber, diced
• 1 red bell pepper, diced
• 1/2 cup red onion, finely chopped
• 1/4 cup fresh parsley, chopped
• 1/4 cup fresh basil, chopped
• 1/4 cup feta cheese, crumbled (optional)
• 1/4 cup toasted nuts (such as almonds or walnuts, optional)

For the Dressing:

• 1/4 cup olive oil
• 2 tablespoons apple cider vinegar
• 1 tablespoon lemon juice
• 1 teaspoon Dijon mustard
• 1 clove garlic, minced
• Salt and pepper to taste

How To Make Jamie Oliver Brown Rice Salad

Prep the Rice:
Start by cooking your brown rice according to package instructions. Make sure it cools completely—this helps the grains stay firm and separate, rather than clumping together when you mix the salad.

Chop the Veg:
While the rice is cooling, get your veg ready. Halve the cherry tomatoes, dice the cucumber and bell pepper, finely chop the red onion, and roughly chop the parsley and basil. I love this bit—it’s like prepping a rainbow.

Mix the Dressing:
In a small bowl, whisk together the olive oil, apple cider vinegar, lemon juice, Dijon mustard, minced garlic, and a good pinch of salt and pepper. It should taste punchy and bright, with a nice balance of tang and warmth.

Combine Everything:
In a large mixing bowl, toss the cooled rice with the chopped veg and herbs. Pour over the dressing and toss everything gently but thoroughly. If you’re using feta and toasted nuts, add them last and fold them in carefully to keep things pretty.

Chill or Serve:
You can serve it right away, but I like to chill it for about 30 minutes first—it gives the flavors time to really come together.

Why I Love This Recipe

I made this Jamie Oliver Brown Rice Salad for a weekend BBQ, and it was a total hit. Everyone kept going back for seconds—even the kids! I love how flexible it is; you can toss in whatever’s in the fridge. Plus, it tastes even better the next day, making it perfect for meal prep.

Recipe Tips

• Cool Rice is Key: Warm rice can make the salad mushy. Spread it on a tray to cool faster.
• Toasted Nuts = Extra Crunch: Don’t skip this if you want some texture contrast!
• Make it a Meal: Add grilled chicken, chickpeas, or tofu to make it more filling.
• Dressing Options: Try swapping in balsamic vinegar or adding a touch of honey.
• Use What You Have: Red onion too strong? Use spring onion or shallots instead.

How To Store This Jamie Oliver Brown Rice Salad

At Room Temperature

Keep it out no longer than 2 hours, especially in warm weather.

In the Fridge

Store in an airtight container for up to 3 days. Stir before serving to redistribute the dressing.

In the Freezer

Not recommended—freezing changes the texture of the veggies and herbs.

Nutrition Facts (per serving)

• Calories: 258
• Carbs: 32g
• Protein: 6g
• Fat: 10g
• Sugar: 5g
• Fibre: 4g
• Sodium: 220mg

Let’s Answer a Few Questions!

Can I make this salad vegan?
Totally! Just skip the feta or use a plant-based alternative.

Can I use quinoa instead of rice?
Yes, quinoa works beautifully here and adds a slightly nutty flavor.

What herbs can I substitute for parsley and basil?
Try coriander, mint, or dill depending on your flavor preference.

Is it good for meal prep?
Absolutely—it holds up well and actually tastes better the next day.

Can I make it spicier?
Yes! Add a chopped red chili or a pinch of chili flakes to the dressing.

Try More Recipes:

• Jamie Oliver Caesar Salad
• Jamie Oliver Mexican Salad
• Jamie Oliver Quinoa Salad