This lentil rice salad is hearty, colorful and so satisfying! Chewy short-grain brown rice and crispy lentils are tossed with crunchy bell peppers, red onion, juicy tomatoes and fresh parsley in a creamy lemon-garlic dressing.
This is one of those recipes we make all the time. It works equally well as a vegan side dish or a satisfying main, and it's become one of those recipes I love having in the fridge, because it's never a bad idea to have on hand!
It's a hit with the whole family, too! My teenager really likes this one. Bobby was not expecting to love it and immediately ate three big bowls the first time I made it! My daughter likes to put it into wraps with avocado and make little burritos. And me? I usually just eat it straight by the spoonful for an easy, satisfying lunch.
If you love my lentil tabbouleh, this one has a similar vibe, but with rice, different veggies, and no mint. Trust me, you'll want both in your rotation!
The Secret to the Best Lentil Rice Salad
A lot of lentil-and-rice salads simply stir in soft cooked lentils. To me, that can make the overall texture too soft and one-note. My fix? Crispy lentils!
I use my crispy lentils method here instead of adding the lentils soft, and it makes such a difference. Crisping the lentils gives the salad much better texture and more flavor, so every bite has a little crunch alongside the chewy rice and fresh veggies. It's a small extra step that is SO worth it!
Ingredient Notes
- Short-grain brown rice: I strongly prefer short-grain brown rice here because it has a chewier, more substantial texture than long-grain rice. Brown rice also contributes more fiber and retains more of the grain's naturally occurring nutrients. That being said, other rice varieties can certainly work, including white rice. I cook mine in my nonstick, non-toxic rice cooker rather than on the stovetop because it comes out perfectly every time, and the keep-warm function is handy if you want to serve the salad slightly warm!
- Lentils: For convenience, I use canned lentils. If canned lentils aren't available, homemade cooked lentils work too - here's how to cook green and brown lentils and how to cook black lentils. Either way, they get crisped up as described above. Bonus: rice and lentils complement each other nutritionally and together pack all of the must-have amino acids across the meal, so this salad is a really satisfying plant-based option!
- Yellow and orange bell peppers: Lentils and brown rice are naturally very neutral-looking, so the vegetables bring in lots of color. That's exactly why I specifically like yellow and orange bell peppers here. Red bell pepper works too, it just won't be quite as colorful. Along with the peppers, the red onion adds flavor and crunch, the tomatoes add juicy sweetness and the parsley keeps everything tasting fresh!
The Creamy Lemon-Garlic Dressing
The dressing is very simple but seriously so good - just extra-virgin olive oil, fresh lemon juice, pure maple syrup, garlic, and fine salt. I like to make it with an immersion blender, so it becomes creamy and emulsified and really clings to the lentils, rice and vegetables. It also disperses the garlic really well, so you don't get noticeable pieces of raw garlic.
No immersion blender? A whisk or a vigorously shaken mason jar can also work. I really prefer the immersion blender, though, because the dressing becomes much creamier and more restaurant-quality!
How to Make Lentil Rice Salad
This is an excellent make-ahead recipe, and my favorite part is that every component can be prepped separately. Cook the rice, make the crispy lentils, blend the dressing and chop the veggies whenever you have a pocket of time, then toss everything together when you're ready to serve.
A food chopper is especially helpful here because it gets the bell peppers, onion and tomatoes into a small, even dice very quickly. Exact quantities and full directions are in the recipe card below!
Ways to Serve Lentil Rice Salad
This salad works year-round. Serve it chilled or at room temperature for summer lunches and cookouts, or slightly warm for a cozier dinner. I love it alongside hummus, and chives or other fresh herbs would work nicely here as well.
I hope this lentil rice salad becomes one of those real-life staples for you like it is for us. Please comment below and rate the recipe, or tag me @eatingbyelaine so I can see how you serve yours!
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Lentil Rice Salad (Vegan + Gluten-Free)
- Total Time: 30 minutes
- Yield: 8 1x
- Diet: Gluten-Free, Vegan
Description
This hearty lentil rice salad combines crispy lentils and chewy short-grain brown rice with crunchy bell peppers, red onion, juicy tomatoes and fresh parsley, all tossed in a creamy lemon-garlic dressing. Delicious served chilled, at room temperature or slightly warm. Vegan and gluten-free!
Ingredients
For the salad
- 1 cup uncooked short-grain brown rice
- 1 (15-ounce) can black lentils, drained and rinsed
- 1 (15-ounce) can brown lentils, drained and rinsed
- 1 yellow bell pepper, finely diced
- 1 orange bell pepper, finely diced
- ½ medium red onion, finely diced
- 1 cup cherry or grape tomatoes, finely diced
- ½ cup fresh Italian flat-leaf parsley, finely diced
- ¼ cup prepared Creamy Lemon-Garlic Dressing (below), plus more as needed
- Fine salt, to taste
For the Creamy Lemon-Garlic Dressing
- ¼ cup extra-virgin olive oil
- Juice of 2 large, juicy lemons
- 2 tablespoons pure maple syrup
- 4 large garlic cloves
- 1 teaspoon fine salt
Instructions
For the dressing
- Add the lemon juice, maple syrup, garlic and salt to a tall glass jar or blending vessel.
- Begin blending with an immersion blender. Slowly drizzle in the olive oil while blending.
- Continue blending until the dressing is fully emulsified, smooth and creamy. If the dressing is not emulsifying as desired, refrigerate it for 1-2 hours and blend again.
For the salad
- Cook the short-grain brown rice according to package directions or in a rice cooker. Let it cool slightly, then transfer it to a large mixing bowl.
- Meanwhile, prepare the lentils using the crispy lentils method. Let them cool slightly.
- Finely dice the yellow bell pepper, orange bell pepper, red onion, tomatoes and parsley. I like to use a veggie chopper to speed up the process and make the veggies uniform.
- Add the crispy lentils, diced vegetables and parsley to the bowl with the rice.
- Pour ¼ cup of the dressing over the salad and toss well to combine.
- Taste and add more dressing and/or salt as needed.
- Serve at room temperature, chilled or slightly warm.
Notes
- Dressing: The dressing recipe intentionally makes more than the ¼ cup used in the salad. Add more to taste and save any extra for another salad. An immersion blender gives the creamiest, most emulsified result. A whisk or a tightly sealed mason jar shaken vigorously can also be used.
- Lentils: Canned lentils are used for convenience. Homemade cooked lentils also work. See how to cook green and brown lentils and how to cook black lentils.
- Rice: Short-grain brown rice is preferred for its chewy texture (and nutrients). Other rice varieties, including white rice, can be substituted.
- Vegetables: Red bell pepper can be used in place of yellow or orange. Chives or other fresh herbs can be used in addition to or in place of the parsley. A food chopper makes quick work of the small, even dice.
- Make ahead: The rice, crispy lentils, dressing and chopped vegetables can each be prepared ahead and stored separately, then combined when ready to serve.
- Prep Time: 10
- Cook Time: 20
- Category: Main Dish, Side Dish
- Cuisine: American
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