Super Healthy Vegan Rice Salad

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This Super Healthy Vegan Rice Salad is packed with protein, fibre, and flavour, making it a perfect meal prep option for a nutritious and satisfying lunch or dinner.

Servings

Prep Time 30

Cook Time 30

Equipment

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

Metric - US Customary

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.

Calories: 509kcal

Course: lunch, Main Course

Cuisine: Fusion

Diet: High Protein

Nutrition

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