This Lentil and rice salad is fresh and satisfying. Fast and easy to make with fluffy basmati rice, canned lentils, crunchy vegetables, and a bright lemon vinaigrette. Great for meal prep and packed lunches!
This vegetarian lentil rice salad is a filling meal made from pantry staples and leftover rice. Using canned lentils is also a real time saver. It’s a great make-ahead salad for weekday lunches or as an easy side dish.
This green lentil and rice salad is also naturally vegan and gluten free so it is a great dish to bring to pot lucks and parties for everyone to enjoy. It can also be made a day ahead, just like my lentil and chickpea salad or this Quinoa and lentil salad. They both make delicious meal preps.
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Ingredients
The ingredients to make this rice and lentil salad recipe, are listed below. For the full written recipe with the ingredient quantities, see the recipe card at the bottom.
- Basmati rice, cooked and cooled (1 cup uncooked) Other long grain rice or brown rice also works.
- Canned lentils, drained and rinsed. Use green or brown lentils.
- Red bell pepper, or bell pepper color of choice. It ads a great crunch to the rice salad.
- Carrot, peeled and grated. It can also be finely chopped for a little more bite to the salad.
- Celery, ads a crisp and fresh flavor.
- Green onions, sliced
- Fresh parsley, or other herb of choice.
- Seeds, they add a wonderful crunch to this salad. Use your favorit, a mixed blend or just sunflower seeds or pumpkin seeds.
Lemon vinaigrette
- Olive oil, a good quality extra virgin olive oil tastes great in this easy lemon dressing.
- Lemon juice, freshly squeezed always tastes better.
- Maple syrup, to balance out the acid from the lemon juice.
- Spices, salt, ground black pepper and Italian seasoning
- Garlic, gives this vinaigrette a punch of flavour.
- Dijon mustard, just a little adds a lot of flavor.
See recipe card for quantities.
Instructions
Making this healthy rice salad is fast and easy. Just follow the step by step photos below. For the full instructions, see the recipe card at the bottom.
- Step 1: Chop the veggies and grate the carrot.
- Step 2: Stir together all the ingredients for the lemon vinaigrette in a salad bowl.
- Step 3: Add all the ingredients for the salad to the bowl with the vinaigrette.
- Step 4: Toss everything together to coat with the vinaigrette. Taste and season with more salt and pepper.
Hint: Let the salad sit for at least 30 minutes before serving so the flavors have time to develop. The rice and lentils will soak up the lemon vinaigrette for a flavor packed salad.
Substitutions and Variations
- Rice: Instead of the Basmalti rice, use another long-grain white rice, brown rice or wild rice blend for a different flavor and texture.
- Lentils: Canned green or brown lentils are ideal because they hold their shape. Other good options are red lentils or puy lentils. You can also use cooked lentils instead of canned.
- Veggies: Add some more veggies to this lentil salad. Some good options are chopped cucumber, tomato, avocado or use your favorit. Add chopped olives or capers for a different flavor profile.
- Herbs: Fresh parsley ads a lot of flavor to this rice salad. Other options are dill, oregano, basil or a little mint. Or use a blend of fresh herbs. I don’t recommend leaving the herbs out, they are impotent for the overall flavor.
- Seeds: Sunflower seeds, pumpkin seeds or a mixture of both add a lovely crunch. Toasted seeds vill ad extra flavor. They can also be replaced with chopped nuts of choice.
- Make it spicy: Add red pepper flakes to taste or some chopped fresh chili or jalapeño.
- Cheese: Stir in some cheese like creamy feta cheese, crumbled goats cheese or cubed pieces of fried halloumi cheese.
- Vegan: This salad is naturally vegan as long as you use maple syrup instead of honey in the vinaigrette.
How to Store Lentil and Rice Salad
Store leftover lentil and rice salad in an airtight container in the refrigerator for up to 3 days. Because this recipe contains cooked rice, it is important to refrigerate it as soon as possible rather than leaving it out at room temperature. The lemon vinaigrette will soak into the rice as the salad sits, so give everything a good toss before serving. If needed, add a little extra lemon juice or a drizzle of olive oil to freshen it up.
I don’t recommend freezing the salad. The fresh vegetables, particularly the celery, red bell pepper and grated carrot, can lose their crisp texture after thawing.
Top Tip
Let the rice cool completely before adding to the salad. Warm rice can soften the crunchy vegetables. To cool the rice fast, spread out the warm rice on a plate, or baking tray. If you are using leftover rice, make sure it has been cooled and stored safely in the fridge.
For the best flavor, let the salad rest in the fridge for about 30 minutes before serving. Season with more salt and pepper to taste.
FAQ
Basmati rice is a great choice because it is fluffy and the grains separate easily, making it ideal for a cold rice salad. Long-grain white rice is another good option, while brown rice provides a nuttier flavor and a chewier texture.
You can replace the rice another grain like cooked quinoa, bulgur, couscous, farro, or barley. Quinoa makes a good gluten-free option.
Yes, this is a great make-ahead salad for meal prep. You can prepare it a few hours, or a day in advance and refrigerate until serving. For the best texture, add the seeds just before serving and give the salad a good toss.
More Lentil Salads:
More Salad recipes
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This Lentil and rice salad is fresh and satisfying. Fast and easy to make with fluffy basmati rice, canned lentils, crunchy vegetables, and a bright lemon vinaigrette. Great for meal prep and packed lunches!
- 3 cups basmati rice, cooked and cooled (1 cup uncooked)
- 1 (14 ounce / 400g) canned green or brown lentils, drained and rinsed
- 1 red bell pepper, chopped
- 1 large carrot, peeled and grated
- 1 celery stalk, chopped
- 2 green onions, sliced
- ½ cup fresh parsley, chopped
- ¼ cup seeds (pumpkin, sunflower or a mix of seeds)
- ¼ cup extra virgin olive oil
- 1 lemon, juiced
- 1 tablespoon maple syrup
- 1 garlic clove, minced
- 1 teaspoon dijon mustard
- 1 teaspoon Italian seasoning
- 1 teaspoon sea salt
- ¼ teaspoon ground black pepper
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Chop the veggies and grate the carrot. Drain and rinse the lentils.
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Stir together all the ingredients for the lemon vinaigrette in a large salad bowl.
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Add all the rice, lentils, chopped veggies, seeds and parsley to the bowl with the vinaigrette.
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Toss everything together to coat with the dressing. Taste and season with more salt and pepper. Let the salad sit for at least 30 minutes before serving so the flavors have time to develop.
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