This Jamie Oliver Brussel Sprouts Salad is a fresh, zesty mix of crisp shredded sprouts, nutty wild rice, and juicy cranberries—all tied together with tangy pickled onions and a punch of fresh herbs. It’s a beautifully balanced salad with texture, colour, and a whole lot of flavour. I tried it out for a casual lunch and was amazed by how vibrant and satisfying it turned out to be. (inspired by Jamie Oliver)

Ingredients Needed

For the Salad:

300g (1½ cups) mixed wild rice
2 red onions
2 tablespoons red wine vinegar
500g (1.1 lbs) Brussels sprouts
8 radishes
1 lemon
1 large handful dried cranberries or raisins (about ½ cup)

Fresh Herbs and Dressing:

1 large bunch of mixed soft fresh herbs (mint, parsley, basil)
Extra virgin olive oil
Sea salt, to taste

How To Make Jamie Oliver Brussel Sprouts Salad

Cook the Wild Rice:
Start by cooking the wild rice according to the packet instructions. Once it’s done, drain it well and spread it out on a large tray. Letting it cool completely is key—you want it fluffy, not sticky.

Pickle the Onions:
While the rice is cooling, peel and finely slice the red onions. I used a mandolin for super fine slices, but a sharp knife works too. Pop them into a bowl, pour over the red wine vinegar, and give them a good scrunch with your hands. This softens the onions and brings out that lovely tang.

Shred the Veg:
Now for the sprouts and radishes—finely shred them using a mandolin or food processor. Transfer to a bowl, squeeze over the lemon juice, add a pinch of sea salt, and gently massage the mix with your hands. This step transforms the raw sprouts into something tender and full of citrusy zing.

Chop the Herbs:
Pick the leaves off your mint, parsley, and basil, then finely chop them. This combo adds a fresh, herby lift to the whole salad.

Bring It All Together:
Grab a big serving bowl and add in your cooled rice, pickled onions, lemony shredded sprouts and radishes, the cranberries or raisins, and your chopped herbs. Toss everything gently so all the flavours mingle without bruising the delicate ingredients.

Dress It Up:
Finish with a drizzle of good quality extra virgin olive oil and a pinch of sea salt. Give it one final stir, and it’s ready to serve.

Why I Love This Recipe

I made this on a Sunday when I had some leftover sprouts in the fridge and a craving for something light but filling. My partner, who isn’t usually keen on raw Brussels sprouts, ended up going back for seconds! It’s got this great balance of nutty rice, punchy onions, and that lemony freshness that just works. Plus, it’s a joy to prep—everything feels vibrant and healthy.

Recipe Tips

Massage the lemon into the veggies: This isn’t just for flavour—it helps soften the sprouts for a more tender bite.
Cool the rice properly: Warm rice can turn the salad soggy, so spread it out and let it cool fully before mixing.
Get creative with herbs: No basil or mint? Try dill, coriander, or even tarragon for a fun twist.
Add some crunch: Toasted seeds or nuts (like sunflower or almonds) make a great extra topping.
Make it a meal: Add a boiled egg or some grilled chicken to turn it into a protein-packed lunch.

How To Store This Jamie Oliver Brussel Sprouts Salad

In the Fridge:
Store leftovers in an airtight container for up to 3 days. The flavours actually develop nicely overnight.

In the Freezer:
Not recommended—fresh herbs and sprouts don’t freeze well and will lose their texture.

Nutrition Facts (per serving)

Calories: 177
Carbs: 30g
Protein: 7.5g
Fat: 2.4g
Sugar: 4.9g
Fibre: 5.7g
Sodium: 150mg (approx., based on sea salt use)

Let’s Answer a Few Questions!

Can I use regular rice instead of wild rice?
Absolutely. Brown rice or a rice blend would work well—just avoid anything too sticky like sushi rice.

What herbs are best if I don’t have fresh ones?
Dried herbs can be used in a pinch, but go light. Fresh parsley or mint gives the best flavour punch.

Can I make this salad ahead of time?
Totally! Prep everything and store separately, then combine just before serving for the freshest result.

Is it good for meal prep?
Yes, especially if you add a protein. It keeps well and the flavours get even better the next day.

Can I make it without a mandolin?
For sure. A sharp knife works fine—just slice everything as thinly as you can.

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