Today’s brown rice and bean salad makes a perfect side dish and meal on its own. Is easy to make, budget friendly and very refreshing.
I used brown rice but any other rice will work fine in this recipe.
White vs. brown rice.Rice consists primarily of carbs and small amounts of protein but brown rice has several advantages from a health perspective.
It is a whole grain which means it contains all parts of the grain therefore has more fiber, nutrients, and antioxidants.
White rice has had the most nutritious parts of the grain removed and sadly has very few essential nutrients. However, white rice is softer, cooks quicker and it’s easier to digest.
Does it mean that you should stop eating white rice? Of course not! All types of rice can be part of a healthy diet. Brown may have a better nutrition profile, but there’s nothing wrong with having white rice as a part of a balanced diet. Just make sure to add legumes and vegetables to ensure that you are having a balanced meal.
What to serve the salad with?
Brown rice and white bean salad makes the perfect side dish for anything grilled and is a great addition to various types of meat substitutes – vegan sausages, burgers, meatballs; tofu; tempeh but also roasted vegetables and green salads.
I served it with spinach sauteed with garlic, chili and lemon juice and store bought soy sausages.
SEE ALSO : Spicy tofu with rice and spring onion
Salad variationsAs I mentioned at the beginning, you can successfully replace brown rice with white, wild, red or black rice.
You can also enrich the salad with other vegetables – tomatoes, cucumbers, celery, grated carrots, peppers. Add parsley, dill and replace the white beans with other beans, lentils or chickpeas.
Warm or cold?The salad can be served both warm and cold. It keeps well refrigerated for 3 – 4 days.
It is perfect for those who like weekly food prep. Just divide it into containers, add some greens and tofu for exemple, and take it to work. On cooler days, you can even warm it up before eating it.
How to cook rice.1. Place your rice in the pot and cover with cold water.
Remember the ratio! For most types of rice, you’ll always use a ratio of 1 part rice to 2 parts water, which you can scale up or down.
2. Salt to taste and bring water to the boil. Cover the pan and reduce heat to low. Keep the lid on! The stem inside the pan is very important.
3. Cook until the rice has absorbed all the water. It will take about 20 minutes.
4. Turn off the heat and let it rest for a few minutes in the steamy saucepan.
5. Use a fork to gently mix and lift rice to make sure that the grains don’t stick together.
If you have a rice cooker, the game is a lot easier. Use the same ratio and throw everything into the rice cooker, which does all the work for you. When the machine says it’s ready, same as above – leave it to rest, then fluff it up with a fork.
Brown rice and white bean salad
- medium pot
- salad bowl
- 7 ounces brown rice dry
- 10 ounces white beans cooked or canned
- 1 handful scallions chopped
- 4 tbsp lemon juice
- 2 tbsp olive oil
- salt to taste
- freshly ground pepper to taste
- Cook rice using the instructions above. Use a fork to gently mix and lift rice to make sure that the grains don't stick together and transfer into a salad bowl
- Add chopped scallions, olive oil and lemon juice.
- Mix thoroughly until ingredients are combined and season to taste with salt and freshly ground pepper.
¼ brown rice and white bean salad:
271 kcal | Carbohydrates 47.7 g | Protein 9 g | Fat 6 g | Fiber 9 g
Did you make this recipe?
Please let me know how it turned out for you! Leave a comment below and tag @vitobites on Instagram and hashtag it #vitobites.
Hungry for more? Subscribe to the newsletter, f ollow me on Instagram and Pinterest!