• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
  • Skip to footer

Watch What U Eat logo

  • About us
    • Privacy Policy
  • Recipes
    • Main Course
    • Breakfast
    • Snacks or Appetizer
    • Dessert and Sweets
    • Non Alcoholic Drinks
    • Indian Recipes
  • Guide to Healthy Eating
  • Shop
  • Videos
  • Contact us
  • Subscribe
  • Nav Social Menu

    • Facebook
    • Instagram
    • Pinterest
menu icon
go to homepage
subscribe
search icon
Homepage link
  • Summer Drinks
  • Recipe Index
  • About us
  • Contact us
    • Facebook
    • Instagram
    • Pinterest
  • ×
    Watch What U Eat > Main Course

    Healthy Brown Rice & Lentil Salad

    Published: Mar 23, 2016 · Modified: Apr 26, 2022 by Watch What U Eat · This post may contain affiliate links · 7 Comments

    JUMP TO RECIPE

    If you are looking for options to eat more whole and healthy grains, then you should try this healthy brown rice salad. It is a perfect meal for lunch or dinner. This salad is very filling that will help you stay full for longer. You won't feel brown rice is boring anymore.

    This healthy brown rice salad is really filling that will help you stay full for longer. You won't feel brown rice is boring any more.

    Since we started this blog, our eating habits have completely changed. I think it's because of our niche for healthy recipes which contain healthy ingredients and are not limited to any specific cuisine. Therefore, our frequency of cooking Indian dishes has reduced significantly in our kitchen.

    Why am I telling this to you guys?... Tushar was craving Indian food a few weeks back, specifically his favorite lentils with rice (Dal Rice). So poor of him...I didn't prepare Indian-style lentil rice on that day; instead, I tried this lentil and rice salad. And, we got one more option to fall in love with brown rice.

    Healthy brown rice salad with lentils and creamy avocado dressing.

    What I love about this salad. It is....

    • healthy
    • filling
    • simple
    • & easy to prepare

    Healthy brown rice salad with lentils and creamy avocado dressing.

    How this lentil brown rice salad is healthy?

    This healthy brown rice salad...

    • contains healthy proteins from lentils
    • contains dietary fiber from brown rice as well as lentils
    • is rich in vitamins and minerals
    • contains healthy fat from fresh avocado

    This healthy brown rice salad is really filling that will help you stay full for longer. You won't feel brown rice is boring any more.

    More Healthy Salad Recipes

    • Italian Lentil Salad
    • Sweet Potato Wild Rice Salad
    • Healthy Avocado Cucumber Salad
    • Vietnamese Summer Rolls Salad Bowl
    • All Salad Recipes

    📖 Recipe

    This healthy brown rice salad is really filling that will help you stay full for longer. You won't feel brown rice is boring any more.
    Print Pin
    5 from 1 vote

    Healthy Brown Rice & Lentil Salad

    This healthy brown rice salad is really filling that will help you stay full for longer. You won't feel brown rice is boring any more.
    Course: Lunch or Dinner,Main or Side
    Cuisine: American Inspired,International
    Prep Time 10 minutes minutes
    Cook Time 45 minutes minutes
    Total Time 55 minutes minutes
    Servings :4
    Calories :310kcal
    Author:Swati Kadam Gulati

    Would you like to save this recipe?

    Email yourself a link to this post and come back to it later!

    Equipment

    • Sharp Knife (10% Code: WATCHWHATUEAT)

    Ingredients

    • ½ cup brown rice
    • ½ cup whole lentils
    • 2 cup water (or low sodium organic chicken stock or vegetable stock)
    • 1 large cucumber peeled and finely diced
    • ½ cup corn (I used frozen)
    • 1-2 roma tomatoes seeded and finely diced
    • ½ onion finely diced
    • 2-3 tablespoon loosely packed chopped parsley
    • ½ avocado
    • ½ cup skim milk (almond milk if vegan)
    • ½ cup loosely packed mint leaves
    • 1 jalapeño (optional)
    • salt and pepper

    Instructions

    • In a medium pot add rice, lentils and water or chicken stock. Season with salt and pepper and bring the mixture to boil. Then simmer on low heat for about 35-45 min or until rice and lentil are tender. Once cooked, turn off the heat and let it cool for 5-10 min
    • Meanwhile, in a large mixing bowl combine cucumber, corn, tomato, onion and parsley. Then add in cooked rice and lentils and mix well
    • In a blender add avocado, milk, mint leaves, jalapeño and pulse it until blended. Add salt and pepper to taste
    • Enjoy a bowl of healthy brown rice salad with lentils and creamy avocado dressing.

    Notes

    1. If you don't like the flavor of mint, substitute it with cilantro (coriander) instead
    2. You can also serve this salad with some cheese of your choice

    Nutrition

    Calories: 310kcal
    Tried this recipe?Tag us on Instagram @watchwhatueat or tag #watchwhatueat! OR leave us a comment & rating below. Your feedback is very important to us.
    « Peach Flavored Perfect Lemonade
    Beet Banana Smoothie »
    • 50

    About Watch What U Eat

    We are Swati and Tushar, our passion for food and cooking has now led us to share some healthy, tasty recipes and the benefits of eating certain ingredients with the goal of inspiring you to eat well and live well.

    Reader Interactions

    Comments

      5 from 1 vote (1 rating without comment)

      Leave a Reply Cancel reply

      Your email address will not be published. Required fields are marked *

      Recipe Rating




    1. LaKisha Riddick says

      April 11, 2016 at 11:09 pm

      My family and I are eating healthier too. I think I can make this for my family and have leftovers! Pinning!

      Reply
    2. Dee says

      March 31, 2016 at 8:20 pm

      This is exactly the kind of salad I love, especially since it's getting to be salad weather now. Thanks for sharing at Merry Monday. 🙂

      Reply
    3. Debbie Rodrigues says

      March 29, 2016 at 9:59 am

      I saved it to my Yummly and I'll be pining it for later.
      With temperatures rising, I love to have more salad.
      And thanks a lot for including the vegan alternative.

      Reply
    4. Cassandra Holdeman says

      March 28, 2016 at 9:19 pm

      This looks delicious!!! Can't wait to try it.

      Reply
    5. Jessy @ The Life Jolie says

      March 28, 2016 at 3:11 pm

      What a gorgeous salad- I love all the colors! It looks delicious 🙂

      Reply
    6. handmade by amalia says

      March 28, 2016 at 1:26 pm

      My kind of recipe. Looks delicious.
      Amalia
      xo

      Reply
    7. Kim says

      March 28, 2016 at 2:41 am

      This looks delicious and so healthy! Can't wait to try it!

      Reply

    Primary Sidebar

    Hi, we are Swati and Tushar! Our passion for food and cooking has led us to write this blog focusing on healthy recipes to eat well and live well!

    More about me →

    Summer Drinks

    • Cranberry Sangria in a large pitcher is ready to serve
      Non Alcoholic Cranberry Sangria
    • Fresh watermelon slush in a drinking glass
      3 Ingredient Watermelon Slush
    • This pineapple strawberry sangria is a perfect non-alcoholic summer drink to enjoy fresh seasonal fruits and beat the summer heat. It is prepared using fresh strawberries and pineapple. | #watchwhatueat #nonalcoholic #summerdrink #strawberry #nonalcoholicsangria #sangria
      Non-Alcoholic Pineapple Strawberry Sangria
    • Easy Homemade Fresh Strawberry Lemonade -- healthy, refreshing and cooling drink recipe to enjoy the warm days of spring and summer. | #watchwhatuwat #lemonade #summerdrink
      Homemade Fresh Strawberry Lemonade
    • Healthy And Festive Non-alcoholic Cranberry Mimosa! | #thanksgivingdrinks #nonalcoholic #cranberry #mimosa
      Healthy And Festive Cranberry Mimosa Recipe
    • Watermelon Detox Water - refreshing sugar-free drink to stay hydrated during hot days.
      Summer Cooling Watermelon Detox Water

    Popular Recipes

    • Angled view of beet and feta dip in a serving bowl on a wooden board, garnished with crumbled feta, parsley, and pumpkin seeds, alongside crackers.
      Bold & Beautiful Feta Beetroot Dip Recipe
    • Zucchini meatballs with a dipping sauce on the side, served on a terracotta plate lined with parchment paper.
      Baked Chickpea Zucchini Balls (Vegetarian Meatballs)
    • Baked lemon pepper chicken drumsticks with lemon slices on a serving platter.
      Lemon Pepper Chicken Drumsticks (Legs) – Baked or Grilled!
    • A bowl of creamy green peas hummus garnished with roasted green peas and a drizzle of olive oil.
      Homemade Geen Pea Hummus Recipe

    Footer

    As Featured On featured on logos

    • Contact us
    • Subscribe
    • Accessibility Statement
    • Homepage
    • Privacy Policy

    Copyright © 2025 | Watch What U Eat

    • 50

    Rate This Recipe

    Your vote:




    Let us know what you thought of this recipe:

    This worked exactly as written, thanks!
    My family loved this!
    Thank you for sharing this recipe

    Or write in your own words:

    A rating is required
    A name is required
    An email is required

    Something went wrong. Please try again.