Name: Kidney Bean & Brown Rice Salad
Prep time: 15 min
Cook time: 25 min
Ingredients: 1 cup cooked brown rice (cooled); 1 can kidney beans (drained and rinsed, about 1½ cups); 1 cup cherry tomatoes (halved); 1 small cucumber (diced); ¼ red onion (finely chopped); 1 small carrot (grated or finely chopped); 2 tbsp chopped fresh parsley or coriander (optional); 2 tbsp olive oil; 1 tbsp lemon juice (or apple cider vinegar); 1 tsp Dijon mustard (optional); ½ tsp maple syrup or honey (optional); Salt and black pepper (to taste)

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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

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Prep Time 15

Cook Time 25

Servings: 3 servings

Course: Dinner, Lunch, Main Course, Salad

Ingredients Equipment Instructions Video Nutrition

Ingredients

For the Salad

1 cup cooked brown rice (cooled)
1 can kidney beans (drained and rinsed, about 1½ cups)
1 cup cherry tomatoes (halved)
1 small cucumber (diced)
¼ red onion (finely chopped)
1 small carrot (grated or finely chopped)
2 tbsp chopped fresh parsley or coriander (optional)

For the Dressing:

2 tbsp olive oil
1 tbsp lemon juice (or apple cider vinegar)
1 tsp Dijon mustard (optional)
½ tsp maple syrup or honey (optional)
Salt and black pepper (to taste)

Equipment

1 Medium saucepan (for cooking rice)
1 Strainer (for rinsing bean)
1 Cutting board and knife
1 Large mixing bowl
1 Small bowl or jar (for dressing)
1 Spoon or salad tongs (for mixing)
Pate and cutlery (for serving)

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)

The Sharr Blend

Healthy Never Tasted So Good! Try This Easy Bean & Rice Salad!