Brown Rice Salad Recipes Vegan for Healthy Meals

If you’re looking for a wholesome, nutrient-packed, and delicious way to enjoy brown rice, you’ve come to the right place! Brown rice salad recipes vegan style are the perfect combination of hearty grains, fresh vegetables, and vibrant dressings that make for a satisfying meal any time of the day.

Whether you’re meal prepping for the week or need a quick lunch or dinner, these salads are versatile, easy to customize, and bursting with flavor.

Brown rice is a fantastic base for salads because it provides fiber, protein, and a pleasantly nutty taste that complements a wide range of ingredients. Plus, these vegan recipes are free from animal products but rich in colors, textures, and nutrients.

From crunchy veggies to zesty herbs and tangy dressings, you’ll find that these salads can brighten up your plate and nourish your body simultaneously.

In this post, we’ll explore several delicious vegan brown rice salad recipes, explain why they’re so great, and give you tips to make them your own. Let’s get started on crafting your next favorite plant-based meal!

Why You’ll Love This Recipe

Brown rice salad recipes vegan offer a perfect balance of health and taste. They are:

• Nutritious: Brown rice is a whole grain packed with fiber, vitamins, and minerals that support digestion and heart health.
• Versatile: You can mix and match vegetables, beans, nuts, seeds, and dressings to suit your mood and pantry supplies.
• Easy to prepare: Cook the rice in advance, toss with fresh ingredients, and dress for an effortless meal.
• Perfect for meal prep: These salads keep well in the fridge and taste even better the next day.
• Completely vegan and plant-based: Ideal for those following vegan diets or looking to add more plant-centric meals.

Ingredients

• 1 cup brown rice (uncooked, preferably long-grain or short-grain)
• 1 cup cherry tomatoes, halved
• 1 cup cucumber, diced
• 1/2 cup red bell pepper, diced
• 1/4 cup red onion, finely chopped
• 1 cup cooked chickpeas (or canned, rinsed and drained)
• 1/4 cup fresh parsley, chopped
• 1/4 cup fresh cilantro, chopped
• 1/4 cup toasted pumpkin seeds (pepitas)
• 1 avocado, diced (optional)
• For the dressing:
• 3 tablespoons extra virgin olive oil
• 2 tablespoons fresh lemon juice
• 1 teaspoon Dijon mustard
• 1 clove garlic, minced
• Salt and black pepper, to taste
• 1 teaspoon maple syrup or agave (optional for a touch of sweetness)

Equipment

• Medium saucepan with lid
• Fine mesh strainer (for rinsing rice and chickpeas)
• Mixing bowls (large and small)
• Whisk or fork (for mixing dressing)
• Cutting board and sharp knife
• Measuring cups and spoons
• Serving bowls or containers

Instructions

1. Cook the brown rice: Rinse 1 cup of brown rice thoroughly under cold water. In a medium saucepan, combine the rinsed rice with 2 1/2 cups of water. Bring to a boil, then reduce heat to low, cover, and simmer for about 40-45 minutes until the rice is tender and water is absorbed.
2. Fluff and cool: Remove the pot from heat, let stand covered for 5 minutes, then fluff the rice with a fork. Spread the rice on a large plate or tray to cool quickly to room temperature or refrigerate for later use.
3. Prepare the vegetables: While the rice cooks and cools, chop the cherry tomatoes, cucumber, red bell pepper, and red onion. Rinse and drain chickpeas if using canned. Chop fresh parsley and cilantro.
4. Make the dressing: In a small bowl, whisk together the olive oil, lemon juice, Dijon mustard, minced garlic, salt, pepper, and maple syrup (if using). Adjust seasoning to taste.
5. Combine salad ingredients: In a large mixing bowl, add the cooled brown rice, chopped vegetables, chickpeas, herbs, and toasted pumpkin seeds. Toss gently to mix evenly.
6. Add dressing and toss: Pour the dressing over the salad and toss gently to coat everything well.
7. Add avocado if desired: Just before serving, fold in diced avocado for creaminess and extra nutrition.
8. Serve or store: Serve immediately or cover and refrigerate for up to 3 days. This salad tastes great cold and makes for convenient meal prep.

Tips & Variations

“For a flavor twist, try swapping parsley and cilantro for fresh basil or mint. Add chopped nuts like almonds or walnuts for extra crunch.

Roasted sweet potatoes or beets also make lovely additions.”

• Use different grains: Substitute brown rice with quinoa or farro for varied textures.
• Protein boost: Add baked tofu, tempeh, or edamame for more plant-based protein.
• Flavor variations: Try a tahini-lemon dressing or a balsamic vinaigrette instead of the mustard-lemon dressing.
• Spices: Sprinkle in cumin, smoked paprika, or chili flakes for a smoky or spicy kick.
• Seasonal veggies: Swap in whatever fresh produce is in season, such as corn, snap peas, or radishes.

Nutrition Facts

Serving Suggestions

This vegan brown rice salad can be enjoyed as a light lunch or a hearty side dish. Pair it with warm flatbread or pita for a Mediterranean-inspired meal.

It also works wonderfully alongside grilled vegetables or a vegan protein like Lion’S Mane Mushroom Crumble Recipes for a satisfying dinner.

For a picnic or potluck, serve chilled in a large bowl garnished with extra herbs and pumpkin seeds. It also makes a great filling for wraps or stuffed in avocado halves for a visually appealing and tasty snack.

Conclusion

Brown rice salad recipes vegan style are a fantastic way to enjoy whole grains in a fresh, flavorful, and nutrient-dense way. These salads are perfect for busy weekdays, meal prep enthusiasts, or anyone looking for a plant-based, wholesome meal option.

By combining the nutty goodness of brown rice with crisp vegetables, fresh herbs, and vibrant dressings, you create a dish that’s both satisfying and nourishing.

Don’t hesitate to experiment with different veggies, herbs, and dressings to keep your salads exciting. For more inspiration, check out other delicious recipes like Harvest Hash Recipe: A Delicious and Easy Fall Comfort Food or the zesty Cajun Ranch Wing Sauce Recipe.

And if you want to balance your meals with some delightful vegan pasta, try the Lemon Ricotta Pasta With Arugula Recipe.

Happy cooking and enjoy your vibrant, healthy vegan brown rice salads!

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