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Salads don’t always have to be light or boring — this hearty brown rice and mixed bean salad is both filling and refreshing. Brown rice, being a whole grain, is rich in fibre and magnesium, both of which are linked to better blood pressure control. Paired with protein-rich beans like kidney beans, chickpeas, or black beans, it becomes a complete and nourishing meal.
The addition of cucumber, tomato, and capsicum brings freshness and extra antioxidants, while the lemon dressing with olive oil adds a heart-healthy touch. This recipe avoids heavy creamy dressings and excess salt, instead relying on herbs, lemon, and natural crunch for flavor.
This salad works perfectly as a light lunch, dinner, or even as a wholesome snack. It’s also a great make-ahead option for busy days since it stays well in the fridge.
Cook brown rice until fluffy. Let it cool completely.
Boil mixed beans until soft but not mushy. Drain and let them cool.
In a large bowl, combine brown rice, beans, cucumber, tomato, capsicum, and onion.
In a small bowl, whisk together lemon juice, olive oil, black pepper, and minimal salt.
Pour dressing over the salad and toss well.
Garnish with fresh coriander and serve chilled or at room temperature.
Yes, you can skip olive oil and use just lemon juice and herbs for flavor.
Brown rice is better for fibre and nutrients, but you can use quinoa or millets as healthier swaps if available.
It keeps well in the refrigerator for up to 24 hours. Add the dressing just before serving for best results.
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