The BEST Seed & Grain Salad (Gluten Free & Vegan)

Written by Liz

I’m Liz, I share recipes and easy substitutes to make plant-based living simple!

December 13, 2020

This is my go-to vegan dish to take as a guest (perfect for BBQs or pot-lucks) or as an easy side dish when entertaining. It’s especially handy if you’re a guest and not sure if vegan food is going to be served, as it’s dense enough to be enjoyed as a main meal.

Humble in appearance but guaranteed WOW in flavour, you will get many compliments and no doubt recipe requests to anybody you serve this to!


The BEST Seed & Grain Salad

Course Salad, Side Dish
Prep Time 15 minutes
Cook Time 5 minutes
Servings 8



  • 3 cups cooked brown rice
  • 4 tbsp currants
  • 5 spring onions
  • 1 small green capsicum
  • 1 small red capsicum
  • 200 g sunflower seeds
  • 200 g raw cashews or almonds (or a mix!)


  • 4 tbsp sunflower oil (or mild olive oil)
  • 3 cloves garlic
  • 1 tbsp fresh flat leaf parsley, minced
  • 6 tbsp soy sauce


  • Toast sunflower kernels in a dry pan over low heat, stirring constantly to ensure they don’t burn. Remove when they start to turn golden (usually around 3-4 minutes) and place in a large bowl.
  • Toast cashews in the same pan over low-medium heat, stirring constantly. After a few minutes, when slightly browned, remove from heat and add to the bowl of sunflower kernels.
  • Add all other salad ingredients to the bowl and stir to combine.
  • Combine all dressing ingredients into a jar and shake. Pour over salad and stir through.


Keep nuts and the dressing separate until ready to serve (otherwise nuts will soften).

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