Enjoy a refreshing Brown Rice and Lentil Summer Salad, packed with nutritious ingredients like steamed kale, broccoli, and purple cabbage. Drizzled with a flavorful garlic-Dijon dressing, this vibrant salad is perfect for meal prep or a light summer meal!
Looking for a nutritious and refreshing dish? This Brown Rice and Lentil Summer Salad is perfect for summer meals, packed with vibrant vegetables and wholesome ingredients. With its combination of brown rice, lentils, steamed kale, broccoli, and crunchy purple cabbage, this salad not only offers a burst of flavors but also a wealth of nutrients.
Summer is the perfect season for fresh, vibrant dishes that nourish the body and please the palate. One standout option is the Brown Rice and Lentil Summer Salad. This delightful salad combines wholesome ingredients with a flavorful dressing, making it a nutritious choice for any meal. Whether you’re looking for a light lunch, a side dish for a barbecue, or a healthy meal prep option, this salad ticks all the boxes.
The Nutritional Powerhouses
Brown Rice
Brown rice is a whole grain packed with essential nutrients. Unlike white rice, brown rice retains its bran and germ, which means it’s higher in fiber and nutrients. It provides complex carbohydrates, which give sustained energy, making it an excellent base for any meal. The fiber in brown rice also supports digestive health and helps maintain stable blood sugar levels.
Lentils
Lentils are a true superfood. They are rich in plant-based protein, making them an ideal choice for vegetarians and vegans. A single cup of cooked lentils contains about 18 grams of protein and a whopping 16 grams of fiber. This nutrient profile not only helps keep you full but also supports heart health and digestion. Lentils are also a good source of iron, folate, and other essential vitamins.
Dark Kale
Kale is a nutrient-dense leafy green that has gained popularity for good reason. It is loaded with vitamins A, C, and K, which are crucial for immune function, skin health, and bone strength. Kale also contains powerful antioxidants that help combat inflammation and reduce the risk of chronic diseases. Steaming kale makes it easier to digest while retaining most of its nutrients.
Broccoli
Broccoli is another green vegetable that deserves a place in your diet. It’s rich in vitamins, minerals, and fiber. Broccoli is particularly known for its cancer-fighting properties due to its high levels of sulforaphane, a compound that has been shown to have protective effects against cancer. Steaming broccoli helps preserve its nutrient content while enhancing its flavor and texture.
Purple Cabbage
Adding purple cabbage to your salad not only provides a vibrant color but also a wealth of antioxidants. This cruciferous vegetable is known for its high vitamin C content and is beneficial for gut health. The crunchiness of raw purple cabbage offers a delightful contrast to the other softer ingredients in the salad, making each bite satisfying.
Crafting the Flavorful Dressing
The dressing for the Brown Rice and Lentil Summer Salad is what elevates it from good to great. It combines various flavors that harmonize beautifully with the salad's ingredients.
Key Ingredients for the Dressing
Garlic and Shallots: Sautéing garlic and shallots creates a fragrant base that adds depth to the dressing. Garlic is known for its numerous health benefits, including immune-boosting properties.
Dijon Mustard: This ingredient provides a tangy flavor that complements the earthiness of the brown rice and lentils. Dijon mustard is also lower in calories compared to creamy dressings, making it a healthier choice.
Soy Sauce: Adding umami flavor, soy sauce enhances the overall taste of the salad. For those avoiding gluten, tamari can be used as a gluten-free alternative.
Balsamic Vinegar: This vinegar brings a sweet yet tangy element to the dressing, balancing the flavors perfectly. Balsamic vinegar is also rich in antioxidants.
Maple Syrup: A natural sweetener that adds a hint of sweetness without overpowering the other flavors. It’s a healthier alternative to refined sugars.
Mixed Dried Herbs: A blend of herbs adds an aromatic quality to the dressing, enhancing the freshness of the vegetables.
Nutritional Yeast: This unique ingredient provides a cheesy flavor while being dairy-free. It’s also packed with B vitamins, making it a great addition for vegans.
The Brown Rice and Lentil Summer Salad is a delicious and nutritious option that checks all the boxes for a healthy meal. Packed with vitamins, minerals, and plant-based protein, it’s perfect for anyone looking to eat well without sacrificing flavor. The combination of fresh vegetables and a zesty dressing makes it a standout dish that can be enjoyed year-round. So why not give it a try? Your taste buds—and your body—will thank you!
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Brown Rice & Lentil Summer Salad Recipe
Prep time: 20 min
Cooking time: 45 min Total time: 1h 5 min
Servings: 4-6
Ingredients
For the Salad:
1 1/2 cups brown rice
1 can brown lentils, drained and rinsed
4-5 stems dark kale, steamed
1 small head broccoli, florets, steamed
1 cup purple cabbage, finely chopped (raw)
For the Sauce:
3 garlic cloves, pressed
1 shallot, finely chopped
2 tbsp Dijon mustard
1/4 cup soy sauce
1 tbsp balsamic vinegar
1 tbsp maple syrup
1 tbsp mixed dried herbs
1/4 cup nutritional yeast
Instructions
Cook the Brown Rice:
Rinse the brown rice under cold water. In a pot, combine the rice with 3 cups of water and a pinch of salt. Bring to a boil, then reduce heat, cover, and simmer for about 40-45 minutes or until tender. Fluff with a fork and let cool.
Prepare the Vegetables:
While the rice cooks, steam the kale and broccoli until tender, about 5-7 minutes. Let cool slightly.
Finely chop the purple cabbage and set aside.
Make the Sauce:
In a small pan, sauté the pressed garlic and chopped shallot in a little olive oil until fragrant and translucent (about 2-3 minutes).
In a bowl, whisk together the sautéed garlic and shallots, Dijon mustard, soy sauce, balsamic vinegar, maple syrup, mixed herbs, and nutritional yeast until well combined.
Assemble the Salad:
In a large bowl, combine the cooked brown rice, lentils, steamed kale, steamed broccoli, and chopped purple cabbage.
Drizzle the sauce over the salad and toss gently to combine.
Serve:
Enjoy the salad chilled or at room temperature. This dish can be stored in the refrigerator for up to 3 days.
Tips:
Feel free to add other seasonal vegetables or protein sources for added variety!
This salad is great as a meal prep option; just keep the dressing separate until ready to serve.
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