This wild rice and bean salad recipe is an easy and delicious vegan and gluten free lunch or side dish. Made with chickpeas, kidney beans, wild rice, vegetables and a tasty vinaigrette, this recipe is a great way to enjoy a filling, cold salad any time of year!
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Mixed Bean and Wild Rice Salad
Mixed bean and wild rice salads make for an amazingly nutritious and tasty recipe.
Using chickpeas and kidney beans provides lots of delicious plant-based protein, fibre and essential vitamins and minerals. Along with wild rice, a delicious whole-grain, this is a nutrient dense combination that creates a filling and satisfying salad.
There are two types of salads: side salads and meal salad. For a salad recipe to classify as a meal, I require it to have enough healthy carbohydrates, protein, fats and vegetables for it to truly satisfy and keep me feeling full.
Ingredients for a Filling Salad: Make a Salad into a Nutritious Meal
This recipe checks off all the boxes for a meal salad and is a nice option for a filling, colorful and healthy side dish.
Wild rice is a great choice because it has a complex flavour profile and great texture. I use a wild rice blend with black, red and brown rice.
Rice is a great whole grain, and each different variety provides slightly different nutrients. Variety is a great way to change up flavors and is a factor for a healthy lifestyle.
The chickpeas and kidney beans add plant protein, and fibre, to keep you feeling full for a long time. Beans and rice is a classic combo, and for good reason. The slightly crunchy rice, and the softer bean texture plays really nicely together.
Colourful veggies are fantastic to brighten up the dish. I specifically chose a red (pepper), green (zucchini), and purple (onion) vegetable, along with a leafy green (parsley). If you like, this salad can be tossed with extra leafy greens before serving!
Eating the rainbow is not just pretty; it also positively impacts health. Each differently coloured plant provides different antioxidants and phytochemicals which is why a variety of plant foods is so beneficial to aim for.
If you’re looking for a further boost of nutrition, flavor and texture, this salad is delicious served with crushed walnuts and/ or diced avocado!
Making a Gluten Free Rice Salad
Rice is naturally gluten free but is sometimes processed on the same equipment as other grains that contain gluten. If gluten is a concern for you, double check that you’re purchasing a gluten free wild rice.
After that, making gluten free rice salad is simple as all the other ingredients for this rice and bean salad recipe are naturally gluten free as well!
Meal Prep with Rice Salad
Meal prepping salads can sometimes be tricky because you don’t want your leafy greens to get soggy as they sit in the dressing.
While it’s simple enough to keep the dressing separate from the salad, this isn’t required when meal prepping a rice and bean salad! In fact, as the salad ingredients soak up the tasty vinaigrette, the salad flavors become enhanced after a day or two.
This is why I love making grain and bean salads for meal prep as they make a delicious, filling and healthy vegan lunch that is perfect to eat cold.
Serving Rice and Bean Salad as a Side Dish
If you’re looking to add some fibre, protein, veggies and healthy fats to any meal, this wild rice and bean salad recipe is a great addition.
This recipe is best served cold. If your rice is already cooked and chilled, the salad could be served right away. If you’re using freshly cooked (and hot) rice, it needs to cool completely in the fridge before serving; usually at least 2 hours or overnight.
Serve alongside any plant-based meal you like! This is also a great choice for get-togethers or potlucks as it travels well as long as you keep it cold.
I love this salad alongside meals that aren’t quite as filling because it’s packed with everything needed to keep you feeling full and satisfied. It’s also nice to serve with a delicious plant-based soup, for a more well-rounded meal.
I hope you enjoy this simple recipe for a nutritious wild rice and bean salad. This recipe is great for meal prepping a simple and healthy vegan and gluten free lunch!
I’d love to see your creation so if you make this recipe and share on social media, be sure to tag me @lettucevegout so I can see it!
Wild Rice and Bean Salad
Equipment
- Rice cooker
- Can Opener
- Large bowl
- Cutting Board
- Knife
Ingredients
Salad
- ¾ C dry wild rice blend
- 19 oz/ 540 mL can chickpeas about 2 C
- 15 oz/ 440 mL can kidney beans about 1 ½ C
- 1 ½ C zucchini , diced (or substitute for cucumber)
- 1 ½ C red bell pepper , diced
- ¾ C red onion , diced
- 1 C parsley , chopped
Vinaigrette
- Zest and juice of a lemon about 1 tbsp zest and ¼ C juice
- 2 tbsp apple cider vinegar
- 1 tsp salt
- 1/8 tsp black pepper
- ½ tsp garlic powder
- 2 tbsp extra virgin olive oil
Instructions
- Cook the wild rice according to package directions.
- Rinse and drain the beans. Dice the vegetables and parsley.
- Mix together the lemon juice, lemon zest, vinegar, seasoning and oil to make the dressing. Whisk with a fork in a small container or shake together in a jar.
- Toss everything together. Adjust the seasoning to taste. Enjoy!
Notes
Nutrition
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This is an updated post: Original post date January 2017.
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