Healthy Brown Rice Quinoa Salad with red kidney beans and zesty lemon olive oil vinaigrette is a vibrant and nourishing plant-based meal, perfect for any occasion.
Packed with protein and essential nutrients, this vegan & gluten-free salad features Mediterranean flavors with simple ingredients like grape tomatoes, cucumber, olives, onion, and parsley. It's a colorful and versatile side dish ideal for meal prep.
Brown rice quinoa salad is hands down one of my favorite salads! I love the mix of rice and quinoa - it's so satisfying and filling. It's packed with nutrients and keeps me feeling full and energized throughout the day.
This salad can easily serve as a complete meal, as it's packed with protein, complex carbohydrates, and healthy fats. Just like my chickpea pumpkin salad, beetroot pumpkin salad, quinoa arugula salad, and zesty quinoa salad, this one is a winner!
I love to pair it with plant-based burrata, fried lentil tofu, or chickpea patties. Or, I'll roll it up in my quinoa wraps for a delicious lunch. This colorful veggie salad tastes even better if it's made ahead and is perfect for family gatherings or a busy weeknight dinner.
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Why You'll Love This Recipe
- Nutritious and Balanced: Packed with protein, fiber, and essential nutrients, this salad is a guilt-free way to fuel your body.
- Flavorful: The bright, zesty lemon vinaigrette, hearty whole grains, and fresh veggies create a yummy refreshing taste.
- Versatile: Enjoy it as a light lunch, hearty side dish, or complete meal. The endless customization options mean there's something for everyone.
Ingredients
For the salad
- Brown rice and quinoa: I cooked a batch of chewy brown rice and fluffy quinoa from scratch for this salad. You can also use a pre-cooked brown rice and quinoa mix for a quick and easy option.
- Red kidney beans: Rich in protein and fiber, they add a protein boost to the salad. You can use other beans like black beans or chickpeas.
- Tomatoes: I opted for sweet and juicy grape tomatoes to add a burst of color and freshness to the salad. Cherry tomatoes or diced regular tomatoes would also work great.
- Cucumber: Adds crunch and hydration. Other refreshing vegetables like celery or bell pepper can be included.
- Olives: Sliced Kalamata olives add a briny flavor, but you can use any type of olives you prefer.
- Red onion: Offers a sharp, tangy bite. Swap with shallots or green onions for a milder taste.
- Parsley: Fresh parsley adds a burst of bright flavor and color to the salad. You can try cilantro or basil for a different herbal note.
For the dressing
- Extra virgin olive oil: The base of the dressing, provides richness and healthy fats. Avocado, grapeseed, or any vegetable oil are good alternatives.
- Lemon juice: Adds a bright, zesty tang. Lime juice or apple cider vinegar can be used for a similar acidity.
- Salt and black pepper: Enhance the overall flavor of the salad. Adjust to taste.
As always, you can find the full recipe with a list of ingredients with measurements in a printable recipe card at the end of this post.
How To Make Brown Rice Quinoa Salad
Combine ingredients. In a large bowl, combine cooked brown rice and quinoa, red kidney beans, grape tomatoes, cucumber, olives, red onion, and parsley.
Make the dressing. In a small bowl, whisk together olive oil, lemon juice, salt, and pepper.
Toss and serve. Pour the dressing over the salad and toss well to combine. Serve immediately or chill for later.
Variations
- Add more veggies: Incorporate additional vegetables like bell peppers, shredded carrots, or avocado for extra color and nutrients.
- Protein boost: Add chickpeas, grilled tofu, or edamame for extra protein and a heartier meal.
- Grain alternative: Replace brown rice and quinoa with other grains like farro, bulgur, or couscous for a different texture and taste.
- Nutty crunch: Toss in a handful of toasted nuts or seeds, such as almonds, sunflower seeds, or pumpkin seeds, for added crunch and nutrients.
- Fruit addition: Incorporate fresh fruits like diced mango, pomegranate seeds, or apple slices for a sweet contrast.
- Spicy Kick: Add a bit of heat with chopped jalapeños, red pepper flakes, or a dash of hot sauce.
Storage
Store the leftover salad in an airtight container in the refrigerator for up to 3 days. The flavors will continue to meld together, making it even more delicious the next day.
Top Tips
- Prep ahead: Cook the rice and quinoa in advance to save time and let them cool completely to prevent the salad from becoming soggy.
- Use large salad bowl: Use a large bowl to easily mix all the salad ingredients.
- Uniform chopping: Chop all vegetables to a similar size for even distribution in each bite.
- Use fresh lemon juice: Opt for fresh lemon juice over bottled for a brighter, more vibrant flavor in your vinaigrette.
- Season to taste: Adjust the salt and pepper in the dressing according to your taste preference for the perfect balance of flavors.
Serving Suggestions
This simple grain salad pairs wonderfully with a variety of dishes. Drizzle mayo-free ranch dressing over the salad for extra flavor. Serve it alongside egg-free potato pancakes or with flat unleavened bread for scooping.
Pair with vegan chive dip for a creamy contrast, or enjoy with chickpea flour zucchini fritters for a crispy side. Roasted asparagus makes a light addition, and a dollop of homemade vegan sour cream adds a tangy touch.
Sprinkle with non-dairy Parmesan for a cheesy flavor. Quinoa fritters add extra protein, and you can wrap the salad in flour tortillas (no lard) for a portable meal
Frequently Asked Questions (FAQ's)
Yes, both brown rice and quinoa are considered healthy whole grains. They are packed with nutrients, fiber, and protein, making them excellent additions to a balanced diet.
Yes, this salad is gluten-free. All the ingredients used in this recipe are naturally gluten-free.
This salad is best enjoyed cold. Chilling it in the refrigerator for at least 30 minutes allows the flavors to meld and enhances its refreshing taste. However, you can also serve it at room temperature if you prefer.
More Healthy Salad Recipes
- Cucumber and carrot salad
- Mediterranean cucumber tomato salad
- Cucumber salad for weight loss
- High protein vegan tuna salad
- Simple salad with arugula and spinach
- Green veggie salad
- Cucumber apple salad
- Protein pasta salad
- Corn black bean salad
- Simple potato salad without eggs
📖 Recipe
Healthy Brown Rice Quinoa Salad with Simple Lemon Vinaigrette
Equipment
- Large salad bowl
- Knife
Ingredients
For the salad
- 1 + ½ cup cooked brown rice
- 1 + ½ cup cooked quinoa
- 1 + ½ cup red kidney beans
- 1 + ½ cup grape tomatoes halved
- 1 english cucumber diced
- 1 red onion diced
- ½ cup kalamata olives sliced
- ½ cup fresh parsley loosely packed, finely chopped
For the dressing
- 4 tablespoons olive oil extra virgin
- 2 tablespoons lemon juice freshly squeezed
- ½ teaspoon salt
- ¼ teaspoon ground black pepper
Instructions
- In a large bowl, combine cooked brown rice and quinoa, red kidney beans, grape tomatoes, cucumber, olives, red onion, and parsley.1 + ½ cup cooked brown rice, 1 + ½ cup cooked quinoa, 1 + ½ cup red kidney beans, 1 + ½ cup grape tomatoes, 1 english cucumber, 1 red onion, ½ cup kalamata olives, ½ cup fresh parsley
- In a small bowl, whisk together olive oil, lemon juice, salt, and pepper.4 tablespoons olive oil, 2 tablespoons lemon juice, ½ teaspoon salt, ¼ teaspoon ground black pepper
- Pour the dressing over the salad and toss well to combine. Serve immediately or chill for later.
Notes
- Store the leftover salad in an airtight container in the refrigerator for up to 3 days. The flavors will continue to meld together, making it even more delicious the next day.
- Cook the rice and quinoa in advance to save time and let them cool completely to prevent the salad from becoming soggy.
- Chop all vegetables to a similar size for even distribution in each bite.
- Opt for fresh lemon juice over bottled for a brighter, more vibrant flavor in your vinaigrette.
- Adjust the salt and pepper in the dressing according to your taste preference for the perfect balance of flavors.
- See the post above for more tips and recipe variations.
Nutrition
If you try this brown rice & quinoa salad recipe, let me know! Leave a comment, rate it, and don't forget to tag a photo @go_eatgreen on Instagram.
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