This brown rice salad brings together zucchini, toasted seeds, almonds and avocado. Try it alongside fish or chicken, or add it to a table of shared dishes. Mint and a lemon dressing finish the bowl.
Ingredients
- ½ cup uncooked brown rice
- 1 tablespoon sunflower seeds
- 1 tablespoon pumpkin seeds
- ¼ cup almonds
- 3 zucchini
- A small bunch spring onions, finely chopped
- 100 g broccoli florets, cooked and chopped
- ½ avocado, sliced
- A small handful mint leaves, finely chopped
- ¼ cup extra virgin olive oil
- 2 tablespoons lemon juice
- Up to 1 tablespoon honey, optional
- Pepper, to taste
Method
- Cook the brown rice according to its packet instructions, then drain if necessary. Spread it in a shallow container to cool promptly and refrigerate once steam has stopped rising. Better Health Channel — Food safety and storage.
- Toast the sunflower seeds, pumpkin seeds and almonds in a dry frying pan over medium heat for 1–2 minutes, watching closely. Let them cool.
- Coarsely grate 2 zucchini into a colander and gently squeeze out excess water. Thinly slice the remaining zucchini.
- Combine the cooled rice, zucchini, cooked broccoli and toasted seeds and nuts.
- Whisk the olive oil, lemon juice, optional honey and pepper together. Add dressing to taste and toss.
- Top with avocado, spring onion and mint just before serving.
Variations and leftovers
Try cooked pumpkin or beetroot in place of some zucchini, or use parsley instead of mint. This version uses cooked broccoli in place of the original raw sprouts.
Keep the prepared salad refrigerated at 5°C or below. Better Health Channel — Food safety and storage.
For another lentil or grain idea, try salmon with avocado and lentils. If you are considering food changes for a child’s skin, read children’s eczema and food and our eczema guide.
The clinic’s initial naturopathy consultation includes dietary and lifestyle review. Bring your questions and any existing care plan. Melbourne Wellness — Services.
Discuss suitability at a consultation.
Picture credit in the original article: taste.com.au.
Sources
Read 15 October 2026. Clinical sources support the adjacent general information; clinic links verify the advertised appointment menu.
- Better Health Channel — Food safety and storage — Victorian public-health guidance; accessed 2026-10-15.
- Melbourne Wellness — Services — current clinic facts; accessed 2026-10-15.
