Rice Salad with Chia

Rice Salad with Chia

Delicious served as a side salad or made ahead of time for week-day lunches.

  • 2 cups of brown rice
  • 1 cup of pumpkin, diced into small cubes
  • 2 cloves of garlic, crushed
  • 1 red capsicum, diced
  • 2 Tbsp Healtheries Black Chia Seeds
  • 1 Tbsp canola oil


  1. Cook brown rice as per packet directions.
  2. Toss diced pumpkin in oil & garlic and roast for 20 minutes at 180 degrees C.
  3. Mix all ingredients with the rice while warm, allowing flavours to combine.

Serving Suggestions

For a balanced main meal, mix with baby spinach and top with chickpeas, leftover meat, or a tin of salmon, tuna or chicken.

Nutritional Information

Average Quantity per Serve

Energy 1030kJ (245Cal)
Protein 5.2g
Fat, Total 4.5g
- Saturated 0.5g
- Polyunsaturated 1.9g
- Monounsaturated 1.9g
Carbohydrate 40.0g
- Sugars 1.7g
Dietary Fibre 3.4g
Sodium 3mg