Brown Rice, Mango, Tomato & Basil Salad

Brown Rice, Mango, Tomato & Basil Salad

Delish + Healthy

In this post, I’m going to show you how to make a really simple salad recipe that’s totally delish and healthy! It’s a great lunch recipe for if you’re trying to be healthier, or even if you’re trying to lose weight.


I’ve been absolutely loving this salad recipe at the moment. It’s fresh and simple – yet filling and full of unique flavor. I’m a little obsessed to be honest.

Brown rice. Mango. Fresh Basil. Cherry tomatoes. Crunchy almonds. Balsamic vinegar. These foods are all so delicious on their own, but put them together and it’s an absolutely amazing combination!

I usually cook up a pot of brown rice during the week and keep it in the fridge to add to salads (for an easy lunch) – so that’s what I do when I make this salad. It’s really easy. The dressing is also really easy to make, it takes less than 2 minutes to make using a few simple everyday ingredients.

This recipe is contains good whole carbs (mango, brown rice, tomatoes), healthy protein (almonds) and healthy fats (olive oil, almonds). It’s also free from any processed ingredients and is completely sugar, gluten and dairy-free! Totally nutritious!

I hope you love this recipe as much as I do! Xo




-1 cup cooked brown rice
-1 mango (peeled and roughly chopped)
-1 cup cherry tomatoes (halved)
-10 medium to large fresh basil leaves (roughly chopped)
-30 to 40 almonds (raw or dry roasted)


-2 to 3 teaspoons cold-pressed olive oil
-1 Tablespoon balsamic vinegar (I like to use a sulphate free one)
-squeeze fresh lemon juice
-sea salt & cracked black pepper (to taste)

(serves 2 – simply halve or double the portions for a smaller or larger serving)




-I like to cook up a pot of brown to keep in the fridge to add to salads (for an easy lunch)
-peel and chop the mango
-halve the cherry tomatoes
-roughly chop the basil leaves
-mix the cooked (and cooled) brown rice with the chopped mango, halved cherry tomatoes, chopped basil leaves and almonds
-mix the olive oil, balsamic vinegar, fresh lemon juice, sea salt & cracked black pepper together to make the dressing
-drizzle the dressing over the salad
-serve, eat fresh and enjoy!

Made with love by Liezl Jayne xo


» If you’re trying to lose weight or get into better shape – here is a breakdown of the calories for each serving of this salad.

» This is usually a good amount of calories (roughly 400 cal per serve) to eat for lunch if you are trying to lose weight.

» Always make sure that you eat 3 meals per day (and a snack if you need one) while you are trying to lose weight.

» Be mindful of calories to lose weight, but still make sure that you are getting enough calories and nutrients in a day – so that your body can use up stored body fat.

Calorie breakdown per serving (if you wanna know):

1 cup cooked brown rice = 216 cal
1 medium sized mango = 200 cal
1 cup cherry tomatoes = 27 cal
40 almonds (raw or dry roasted) = 280 cal
3 teaspoons cold-pressed olive oil = 120 cal
Total (2 servings): 843 cal

Total calories per serving: roughly 420 cal


All photos by Liezl Jayne Strydom for