The Sharr Blend Looking for a wholesome meal that’s quick, nutritious, and full of flavour? This Kidney Bean & Brown Rice Salad is a vibrant, protein-packed dish that’s perfect for busy days, healthy lunches, or meal prepping for the week. Made with simple ingredients like brown rice, kidney beans, crisp veggies, and a zesty homemade dressing, this plant-based salad is light yet satisfying. Whether you’re following a vegan lifestyle or just want to eat clean, this recipe is a delicious way to nourish your body with every bite.
Kidney Bean & Brown Rice Salad
Ingredients
Equipment
Instructions
- Cook the Rice Cook the brown rice according to package instructions (about 1 cup uncooked yields 2½ cups cooked). Let it cool completely for best salad texture.
- Prepare the vegetables While the rice cools, chop the cucumber, tomatoes, red onion, carrot, and parsley.
- Make the dressing In a small bowl or jar, whisk together olive oil, lemon juice, mustard, and maple syrup. Season with salt and pepper to taste.
- Combine the ingredients In a large mixing bowl, add cooked rice, kidney beans, and all the chopped veggies.
- Add the Dressing Pour the dressing over the salad and toss everything together until evenly coated.
- Taste & Adjust Taste and adjust: Add more salt, pepper, or lemon juice if needed. Let it sit for 5–10 minutes for the flavours to meld, or refrigerate for a cold salad.
- Serve & Enjoy Serve as a main dish or a hearty side!
Watch & Cook
Health Benefits
- Kidney Beans: Rich in plant-based protein, iron, and fiber; supports digestion and keeps you full longer.
- Brown Rice: A whole grain that’s high in fiber and contains essential minerals like magnesium and selenium.
- Vegetables: Add hydration, antioxidants, and crunch without added calories.
- Olive Oil: A heart-healthy fat loaded with anti-inflammatory compounds.
Nutrition Facts (Per Serving – Approximate)
- Calories: 265
- Protein: 11g
- Carbohydrates: 35g
- Fibre: 8g
- Fat: 9g
- Sugar: 3g
- Sodium: 180mg (varies based on dressing and canned beans)