Get ready to fuel your body with a vibrant and delicious Super Healthy Vegan Rice Salad! This flavour-packed recipe is bursting with nutritious ingredients like protein-rich tofu, hearty lentils and chickpeas, and a rainbow of colourful vegetables. Whether you’re looking for a quick and easy lunch or a satisfying meal prep option for the week, this salad is guaranteed to become a new favourite. Let’s dive into the recipe and discover how easy it is to create a Super Healthy Vegan Rice Salad that’s both good for you and incredibly tasty!
😋Why I love this recipe!
Mornings are hectic, so having a healthy lunch ready to go is a game-changer. This salad is my go-to for easy, nutritious meal prep that keeps me going all week long.
Packed with protein from tofu, TVP, lentils, and chickpeas, plus a rainbow of veggies and healthy fats, it’s a nutritional powerhouse! Make a big batch on Sunday and enjoy grab-and-go lunches all week. It’s convenient, versatile, and oh-so-delicious!
📝 Ingredient notes
Brown Rice (400g): A complex carbohydrate that provides sustained energy and is a good source of fibre, keeping you feeling fuller for longer. Opt for white rice if you prefer, but brown rice packs a bigger nutritional punch.
Lentils (1 tin): These little legumes are protein superstars and a fantastic source of iron, crucial for energy production. You can substitute with another bean variety like kidney beans or black beans if you’re out of lentils.
Chickpeas (1 tin): Another protein powerhouse! Chickpeas are also high in fibre and contribute to that satisfying feeling of fullness. Cannellini beans or butter beans would also work well in this recipe.
Tofu (500g): This soy-based protein is a versatile ingredient that absorbs flavours beautifully. It’s packed with essential amino acids and is a good source of calcium.
TVP (100g): Textured Vegetable Protein adds a satisfyingly chewy texture and is a great way to boost the protein content even further.
Sunflower Oil (3 Tbsp): A healthy fat source used for cooking the tofu, veggies and TVP. You could substitute with another oil like olive oil or avocado oil.
Bell Pepper: Adds a lovely crunch and sweetness, plus a good dose of Vitamin C. Feel free to use any colour pepper you fancy!
Mangetout (About 150g): These sweet and crisp pods offer a satisfying snap and are a source of vitamins A and C. Sugar snap peas or green beans would also be delicious alternatives.
Pumpkin & Sunflower Seeds (2 Tbsp each): These seeds provide healthy fats, protein, and a lovely nutty flavour. Feel free to experiment with other seeds like sesame or chia seeds.
Red Onion (1): Adds a sharp bite and a nice contrast in texture. Shallots can be used as a milder alternative.
Baby Spinach (240g): A powerhouse of vitamins and minerals, spinach adds a vibrant green colour and a delicate flavour. Other leafy greens like kale or rocket can be used.
Cucumber (1/2): Provides a refreshing coolness and adds a satisfying crunch.
Cherry Tomatoes (400g): These juicy bursts of sweetness are packed with antioxidants and vitamins.
Carrots (150g): A good source of beta-carotene, which your body converts to Vitamin A. They add a lovely sweetness and a satisfying crunch.
Soy Sauce (2 Tbsp): Adds a salty, umami flavour that enhances the TVP. Tamari or coconut aminos are good gluten-free alternatives.
Stock Powder (1 Tbsp): Adds depth of flavour to the TVP. Use your favourite vegetable stock powder.
🥣 How to make this vegan rice salad
- Rice Time: Put a large pot of water on to boil for the rice. We’re using 400g of brown rice. Don’t worry about precise water measurements; just make sure there’s plenty of water in the pot to cook the rice thoroughly.
- Roastin’ & Toastin’: Preheat your oven to 200 degrees Celsius (400 degrees Fahrenheit). Drain the chickpeas and lentils and toss them in a medium-sized mixing bowl with one tablespoon of sunflower oil, salt, and pepper. Once the oven is hot, pop those legumes in for 25-30 minutes, or until they’re nice and crispy.
- Tofu Prep: Drain the tofu. Pressing it is optional, but it can help speed up the cooking process. Cut the tofu into small chunks, roughly 1 centimetre cubed (about half an inch).
- Tofu Time (Fry or Bake): Add the tofu to a mixing bowl with one tablespoon of sunflower oil, salt, and pepper. Mix well. You can either fry the tofu for about 20 minutes or bake it alongside the chickpeas and lentils. If baking, spread the tofu on a lined baking sheet and bake for about 25-30 minutes, turning at least once.
- TVP Magic: In a mixing bowl, combine the TVP, stock powder, a little salt and pepper, the two tablespoons of soy sauce, and enough boiling water to fully hydrate the TVP (around 200g should do). Let it sit until the water is fully absorbed. Heat a non-stick pan with a tablespoon of sunflower oil. Once hot, add the TVP and cook until any remaining liquid evaporates. Continue cooking until the TVP is slightly crispy, then set aside.
- Veggie Prep: Now it’s time to chop those veggies! Dice the bell pepper into 1 centimetre cubes and add it to a large mixing bowl. Roughly chop the mangetout, red onion, cucumber, cherry tomatoes, and carrots. For the spinach, roughly chop it into smaller pieces. Add all the chopped veggies to the mixing bowl.
- Seed Power: Sprinkle in the sunflower seeds and pumpkin seeds and mix well.
- Mix It Up: You might need two mixing bowls for all these lovely veggies! Give everything a good toss to combine.
- Dressing Delight: If you haven’t already, whip up a batch of your favourite Za’atar dressing (or any other dressing you prefer).
- Assembly Time: Once the chickpeas, lentils, and tofu are cooked, remove them from the oven and let them cool slightly so they crisp up a little more. Then add all the cooked ingredients, along with the dressing, to the bowl of veggies and mix everything together.
- Herbal Infusion (Optional): Feel free to add some fresh herbs like parsley, mint, or basil for an extra burst of flavour.
- Portion and Enjoy: This recipe makes a whopping 10 portions of vegan rice salad! Divide it into containers and enjoy throughout the week. It’ll keep well in the fridge for up to 5 days.
💡 Tips for getting it right!
- Even Roasting: For evenly roasted chickpeas and lentils, give them a good toss halfway through cooking.
- Tofu Texture: Adjust the cooking time for the tofu based on your desired texture. Cook for longer if you prefer a crispier, chewier tofu.
🎨 Potential variations
- Mediterranean Quinoa Salad: Swap the brown rice for quinoa and add Mediterranean flavours like olives, vegan feta cheese, and a lemon-herb vinaigrette.
- Roasted Vegetable Grain Bowl: Roast a variety of your favourite vegetables alongside the chickpeas and lentils. Serve over a bed of brown rice or quinoa with a tahini dressing.
🤔 Frequently asked questions
How long does this vegan rice salad last in the fridge?
This salad will keep well in the fridge for up to 5 days, making it perfect for meal prepping your lunches for the week.
Can I substitute the TVP with something else?
Yes, you can! Finely chopped mushrooms would work really well here. There would be less protein, but mushrooms are full of good nutrients.
What kind of dressing should I use?
The recipe recommends a Zata dressing, but feel free to use any dressing you like! A simple vinaigrette, a creamy tahini dressing, or even a store-bought vegan dressing would all work well.
Can I add other vegetables to this vegan rice salad?
Definitely! Get creative and add any vegetables you enjoy. Roasted sweet potatoes, bell peppers, broccoli, or even some chopped fresh herbs would all be delicious additions.
Is this salad gluten-free?
Yes, this salad is naturally gluten-free, as long as you use gluten-free soy sauce or tamari. Be sure to double-check the labels of all your ingredients to ensure they are gluten-free if you have specific dietary requirements.
Super Healthy Vegan Rice Salad
Equipment
- 1 Very large mixing bowl
- 2 medium mixing bowls
- 1 Sauce pan for rice
Ingredients
- 400 g Brown Rice
- 1 400 g Tin Lentils
- 1 400 g Tin Chickpeas
- 500 g Tofu
- 100 g TVP
- 3 Tbsp Sunflower Oil
- 1 Whole Bell Pepper
- 150 g Mangetout
- 2 Tbsp Pumpkin Seeds
- 2 Tbsp Sunflower Seeds
- 1 Whole Red Onion
- 240 g Baby Spinach
- 1/2 Whole Cucumber
- 400 g Cherry Tomatoes
- 150 g Carrots
- 2 Tbsp Soy Sauce
- 1 Tbsp Stock Powder
Instructions
- Cook Rice: Boil brown rice in a large pot of water until cooked.
- Roast Legumes: Preheat oven to 200°C (400°F). Toss chickpeas and lentils with oil, salt, and pepper. Roast for 25-30 minutes until crispy.
- Prep Tofu: Drain tofu, press if desired, and cut into small cubes.
- Cook Tofu: Fry or bake tofu with oil, salt, and pepper until cooked through.
- Hydrate TVP: Combine TVP with stock powder, salt, pepper, soy sauce, and boiling water. Let stand until water is absorbed.
- Cook TVP: Cook hydrated TVP in a pan with oil until crispy.
- Chop Veggies: Chop bell pepper, mangetout, red onion, cucumber, tomatoes, and carrots. Roughly chop spinach.
- Combine Salad: Combine all chopped veggies in a large bowl.
- Add Seeds: Mix in sunflower and pumpkin seeds.
- Prepare Dressing: Make your favourite Zata dressing (or use another dressing).
- Assemble Salad: Add cooked and cooled ingredients to the salad bowl, along with the dressing. Mix well.
- Serve & Enjoy: Divide into portions and enjoy!
Notes
- Pressing the tofu is optional but helps it cook faster.
- You can fry or bake the tofu; see detailed instructions above.
- Feel free to add fresh herbs like parsley, mint, or basil.
- This recipe makes 10 portions and keeps well in the fridge for up to 5 days.