Brown Rice Lentil Salad

This one is a great ‘meal prep’ salad that can be used either as a meal, or an addition to other dishes like falafels, grilled tofu, grilled veggies or veggie burgers!

I love this salad because it’s healthy, filling, and lasts a while in the fridge so I’m able to knock up a batch and eat it throughout the week.

It is super nutritious and super wholesome – I love just eating a giant bowl of it on its own.

Is it zero waste? YES very much so – this recipe is fantastic and all the ingredients I got I was able to get very easily from bulkfood stores and the supermarket sans plastic (all the tomatoes and fresh herbs were purchased from Harris Farm in the loose produce section)


Makes one GIANT bowl of salad – 5 serves

5 Cups cooked brown rice – make sure it’s COLD
Juice 1 lemon
Splash cider vinegar
1 1/2 T each – sumac, coriander, garlic powder, paprika, mixed herbs
1 bunch parsley, finely chopped
1 C cherry tomatoes, quartered (or regular tomatoes diced)
1/2 red onion, diced finely
1 cucumber, deseeded then diced (de-seeding will help the salad last longer)
1 1/2 C lentils (either puy or brown) pre-cooked

2 Tbs cider vinegar, extra
2 Tbsp tahini
Salt and pepper to taste

3 Cups mesclun or other leafy salad green, to serve

  1. A ratio of 2:1 (Water to Rice) usually applies to brown rice.  So if you are using dry you will need approx 3C water and 1 3/4C dry brown rice depending on if you are using short or long grain) – mix the apple cider vinegar and lemon into the rice in a large mixing bowl.  Add the spices.
  2. Mix together the rest of the ingredients in a bowl – season to taste
  3. Make a tahini dressing by blending the other cider vinegar with tahini and approx 70mls water – add more or less water depending on the thickness you’d prefer
  4. Eat with falafels, tofu, grilled veg, burgers, or on its own!  Serve by drizzling the tahini dressing on top and eating with the mesclun


Nutrition Facts

5 Servings
Amount Per Serving
  • Calories365.1
  • Total Fat6.3 g
  • Saturated Fat1.1 g
  • Polyunsaturated Fat1.7 g
  • Monounsaturated Fat1.6 g
  • Cholesterol0.0 mg
  • Sodium242.8 mg
  • Potassium595.3 mg
  • Total Carbohydrate68.9 g
  • Dietary Fiber11.1 g
  • Sugars2.7 g
  • Protein12.6 g
  • Vitamin A132.2 %
  • Vitamin B-120.0 %
  • Vitamin B-612.7 %
  • Vitamin C111.6 %
  • Vitamin D0.0 %
  • Vitamin E4.2 %
  • Calcium15.3 %
  • Copper10.5 %
  • Folate18.0 %
  • Iron34.4 %
  • Magnesium10.1 %
  • Manganese12.1 %
  • Niacin6.5 %
  • Pantothenic Acid3.4 %
  • Phosphorus9.9 %
  • Riboflavin7.0 %
  • Selenium2.2 %
  • Thiamin10.0 %
  • Zinc6.4 %
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

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