Brown Rice & Lentil Power Salad
A hearty, wholesome salad loaded with nutty brown rice, tender green lentils, crunchy walnuts, and sweet pops of dried cranberry. Tossed in a bright lemon vinaigrette, it is fresh, satisfying, and packed with plant-based protein. Perfect for meal prep, it keeps beautifully and gets even better as it sits.
For 4 servings
- boil · ~30 min
Cook the brown rice.
In a medium saucepan, bring 2 cups water and brown rice to a boil over high heat. Reduce to a gentle simmer, cover, and cook until tender and water is absorbed, about 30 minutes. Remove lid, fluff with a fork, and let cool.
TIPSpread the cooked rice on a tray to cool faster and stop the cooking. - boil · ~20 min
Cook the lentils.
In another saucepan, combine lentils with 1.5 cups water. Bring to a boil, then reduce heat to a simmer. Cover and cook until lentils are tender but still hold their shape, about 18 to 20 minutes. Drain any remaining water and let cool.
TIPStart checking lentils at 15 minutes — you want them tender but not mushy. - prep · ~5 min
Prep the vegetables and walnuts.
While rice and lentils cool, finely dice the celery and red bell pepper into small, even cubes. Roughly chop the toasted walnuts. Finely chop the fresh parsley.
- mix · ~1 min
Make the lemon vinaigrette.
1.In a small bowl, whisk together lemon juice, olive oil, dijon mustard, and minced garlic until emulsified.2.Season with salt and black pepper, whisking again to dissolve.TIPWhisk vigorously until the dressing looks creamy and combined. - assemble · ~2 min
Toss the salad.
In a large mixing bowl, combine the cooled brown rice, lentils, celery, bell pepper, walnuts, dried cranberries, and parsley. Drizzle with the vinaigrette and fold everything together gently until well coated.
TIPFold gently so the lentils keep their shape. - rest · ~10 min
Rest and serve.
Let the salad sit for 10 minutes at room temperature to let the flavors meld. Serve at room temperature or chilled.
TIPThis salad tastes even better the next day — make it ahead if you can.
What to keep in mind.
6 tips from the recipe — small details that make a real difference to the final dish.
- 1Toast the walnuts in a dry skillet over medium heat for 3-4 minutes until fragrant to deepen their nutty flavor.
- 2Spread cooked brown rice on a baking sheet to cool quickly and prevent it from becoming gummy.
- 3Check lentils at 15 minutes; they should be tender but still hold their shape when bitten.
- 4Dice the celery and bell pepper into uniform small cubes so every forkful has a balanced texture.
- 5Let the dressed salad rest 10 minutes before serving to allow the grains and lentils to absorb the vinaigrette.
- 6Store leftovers in an airtight container in the fridge for up to 4 days; the flavor improves overnight.
Adapt it for your goals.
High-Protein Boost
Add 1 cup of cooked, shredded chicken or crumbled feta cheese for extra protein and a creamy or savory note, ideal for a post-workout meal.
Vegan & Nut FreeVegan & Nut-Free
Replace walnuts with toasted sunflower seeds or pumpkin seeds to keep the crunch while avoiding tree nuts, perfect for those with allergies or following a nut-free vegan diet.
Mediterranean TwistMediterranean Twist
Swap dried cranberries for chopped sun-dried tomatoes, add 1/4 cup kalamata olives, and use oregano in the vinaigrette for a tangy, savory Mediterranean flavor profile.
Why this is on our healthy list.
Rich in Plant-Based Protein
Green lentils and brown rice together provide a complete protein source, making this salad a satisfying option for vegetarians and vegans.
High in Dietary Fiber
Brown rice and lentils are both excellent sources of fiber, which supports healthy digestion and helps maintain steady energy levels.
Heart-Healthy Fats
Walnuts and extra virgin olive oil are rich in unsaturated fats, particularly omega-3s, which are known to support cardiovascular health.
Packed with Antioxidants
Dried cranberries, red bell pepper, and parsley provide a range of antioxidants including vitamin C and flavonoids that help combat oxidative stress.
Frequently asked questions
Yes, but adjust cooking times: white rice takes about 15-18 minutes, while red lentils cook in 10-12 minutes and are softer, so check early to avoid mush.
