Brown Rice & Lentil Power Salad
This fiber-packed powerhouse salad combines hearty brown rice and nutrient-rich lentils with crisp vegetables and a zesty lemon-tahini dressing for a satisfying and gut-healthy meal.
For 4 servings
If not pre-cooked, prepare brown rice and lentils according to package directions. Ensure both are cooled completely before proceeding. For best results, cook them slightly al dente.
While grains and legumes cool, prepare your vegetables: dice the cucumber and bell pepper, finely chop the red onion, and halve the cherry tomatoes. Chop the fresh parsley.
Prepare the Lemon-Tahini Dressing: In a small bowl, whisk together the tahini, fresh lemon juice, olive oil, minced garlic, sea salt, and black pepper. Gradually add 2-4 tablespoons of water, whisking continuously, until the dressing reaches a smooth, pourable consistency. Adjust thickness to your preference.
In a large mixing bowl, combine the cooled brown rice, cooked lentils, diced cucumber, diced bell pepper, finely chopped red onion, and halved cherry tomatoes. If using, add the baby spinach or kale.
Pour the prepared lemon-tahini dressing over the salad ingredients. Toss gently but thoroughly, ensuring all components are evenly coated with the dressing.
Stir in the chopped fresh parsley. Taste and adjust seasonings (salt, pepper, or lemon juice) as needed.
Divide the salad into serving bowls. Sprinkle generously with toasted sunflower seeds just before serving to add a delightful crunch. This salad can be enjoyed immediately or chilled for at least 30 minutes for flavors to meld.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1For meal prep, store the dressing separately and add it just before serving to prevent the salad from becoming soggy, especially if using delicate greens like spinach.
- 2To toast sunflower seeds quickly, spread them in a single layer on a dry skillet over medium heat. Stir frequently for 3-5 minutes until fragrant and lightly golden. Watch carefully as they can burn quickly.
- 3If you don't have pre-cooked rice and lentils, cook them ahead of time and refrigerate. They can be made up to 3-4 days in advance.
- 4Adjust the consistency of the tahini dressing by adding more water for a thinner dressing or less for a thicker, creamier one.
Adapt it for your goals.
Protein Boost
Add grilled chicken, baked salmon, crumbled feta cheese (for non-vegan), or roasted chickpeas for an extra protein punch.
Vegetable SwapVegetable Swap
Incorporate other seasonal vegetables like roasted sweet potatoes, steamed green beans, shredded carrots, or chopped avocado for added creaminess.
Dressing AlternativeDressing Alternative
Try a simple red wine vinaigrette or a creamy avocado-lime dressing for a different flavor profile.
Why this is on our healthy list.
Excellent Source of Fiber
Brown rice and lentils are packed with both soluble and insoluble fiber, crucial for digestive health, regulating blood sugar, and promoting satiety.
Rich in Plant-Based Protein
Lentils are a fantastic source of plant-based protein, essential for muscle repair, growth, and overall bodily functions, making this salad very satisfying.
Nutrient-Dense
This salad provides a wide array of vitamins and minerals, including B vitamins from brown rice, iron and folate from lentils, and Vitamin C and K from the fresh vegetables.
Frequently asked questions
Yes, you can absolutely use canned lentils for convenience. Just make sure to rinse them thoroughly under cold water before adding them to the salad to remove excess sodium and improve texture.
