Rainbow rice

Rainbow rice

  • 1
  • 2
  • 3
  • 4
  • 5
(7 ratings)

Prep: 10 mins Cook: 20 mins


Serves 2 big kids or 4 small
This colourful salad is a good way of getting lots of veggies and seeds into your childrens diet

Nutrition and extra info

  • Healthy

Nutrition nutrition per serving (2)

  • kcalories450
  • fat19g
  • saturates3g
  • carbs64g
  • sugars0g
  • fibre6g
  • protein10g
  • salt0.07g
Save to My Good Food
Please sign in or register to save recipes.


  • 100g basmati rice, long grain rice or brown rice
  • 1 small red pepper, deseeded and finely chopped
  • ½ cucumber, deseeded and finely chopped
  • 1 large carrot, grated



    The carrot, with its distinctive bright orange colour, is one of the most versatile root…

  • 6 dried apricot, chopped
  • 2 tbsp toasted pumpkin seed or sunflower seeds
  • 2 tbsp olive oil

    Olive oil

    ol-iv oyl

    Probably the most widely-used oil in cooking, olive oil is pressed from fresh olives. It's…

  • ½ orange, juice only



    One of the best-known citrus fruits, oranges aren't necessarily orange - some varieties are…

Compare prices

Want to see what this recipe costs at different supermarkets? Compare in one place here:


  1. Cook the rice as per pack instructions. Drain, rinse and drain again. Mix with the red pepper, cucumber, grated carrot, dried apricots and toasted pumpkin seeds. Drizzle over olive oil and the orange juice.

Ads by Google

Comments, questions and tips

Sign in or create your My Good Food account to join the discussion.

Comments (6)

lizleicester's picture
  • 1
  • 2
  • 3
  • 4
  • 5

We re-named ours Sunshine Rice because the rice was yellow having been cooked with turmeric and I used a yellow pepper and no cucumber (it had gone soft!). The apricots are the surprise ingredient that stop it being boring.

Corgi Pants's picture
  • 1
  • 2
  • 3
  • 4
  • 5

Made this to accompany the South African Chutney Chicken we had for tea and it was yummy. We omitted the seeds as I didn't think our 2 year old would eat it with them but included everything else. Once made I added 2 extra apricots and a smidgen more orange juice to taste. I'm sure the rest will keep and do for lunches though out the week.

mummyblease's picture

Lovely recipe! Replaced cucumber for griddled courgette as my husband can't eat cucumber. Kids loved it too, a definite hit.

smartt21's picture
  • 1
  • 2
  • 3
  • 4
  • 5

Really good combination of flavours. Will definitely do again.

mushtywoof's picture
  • 1
  • 2
  • 3
  • 4
  • 5

Disappointed. Altho my kids and i like the ingredients individually....this combined reciepe, not good. Didnt use the orange juice, would that have made it hugely tastier, doubt it. Wont make again as couldnt eat it!

AngelicUnitedKingdom's picture

pity you did not use the orange juice , it was one of the tastiest moments in this dish. Personally I was making it in my multicooker Redmond, it cooks a really wonderful crumbly rice, milk rice porridge or soup. Way better than any ricecooker. Maybe you should try to make it again but a bit smaller portion.

Questions (0)

Unsure about the cooking time or want to swap an ingredient? Ask us your questions and we’ll try and help you as soon as possible. Or if you want to offer a solution to another user’s question, feel free to get involved…

Be the first to ask a question about this recipe…

Tips (0)

Got your own twist on this recipe? Or do you have suggestions for possible swaps and additions? We’d love to hear your ideas.

Be the first to suggest a tip for this recipe…

Skills & know how

As well as helping you decide what to cook we can also help you to cook it. From tips on cookery techniques to facts and information about health and nutrition, we’ve a wealth of foodie know how for you to explore.

About BBC Good Food

We’re all about good recipes, and about quality home cooking that everyone can enjoy. Whether you’re looking for some healthy inspiration or learning how to cook a decadent dessert, we’ve trustworthy guidance for all your foodie needs.

Our recipes

All our recipes are tested thoroughly by us to make sure they’re suitable for your kitchen at home. We know many of you are concerned about healthy eating, so we send them to a qualified nutritionist for thorough analysis too.

Tell us what you think…

Love the new look or think we’ve missed the mark? We want to hear your thoughts – good and bad – to make sure we make the new website as useful as possible.


Subscribe to BBC Good Food magazine and get triple-tested recipes delivered to your door, every month.


Discover the dates and details of all the BBC Good Food Shows.


See your favourite chefs on Sky Channel 247, Virgin TV 260 and find their recipes at

Good Food Apps

Download the BBC Good Food Recipes, tips & cooking tools app and get good food on the go.