5 16 Published Sep 22, 2016, Updated Jul 17, 2024 Another way I like to transition salads into the fall and winter months is to serve them warm. I have a few examples here on the blog (including this sautéed mediterranean lentil salad) and I’m adding another with this lemony rice salad. This salad starts with a base of warm white rice and it’s loaded with nutrient-dense ingredients like cannellini beans, green peas and Hemp Hearts. The lemony dressing is rich and flavorful with just the right amount of zest while an extra boost of flavor comes from the raisins, fresh parsley and scallions.
What Are Hemp Hearts?
Hemp hearts, also known as hemp seeds, have a slightly nutty flavor and are packed with nutrients. Here’s why they’re great:
They’re loaded with protein, omega-3 fatty acids and fiber. Hemp seeds are also raw, vegan, grain-free and gluten-free… an awesome substitute for grain salads.
Ingredients in Lemony Rice Salad
peas – we’re using frozen peas for this recipe. long-grain white rice – white rice only takes about 15 minutes to cook so tossing this rice salad together doesn’t take much time at all! cannellini beans – make sure you drain and rinse them. hemp hearts – I’m a huge fan of Manitoba Harvest Hemp Hearts. They add a nice nutty flavor and have loads of plant-based protein. olive oil, lemon juice, lemon zest, sea salt, ground pepper – instead of an elaborate dressing, we’re using these five items to add a light and refreshing flavor to the salad. golden raisins – adds a little sweetness. scallions and parsley – to enhance all of the flavors.
Notes and Substitutions
Protein – The hemp hearts and beans add a good amount of plant-based protein, each serving has over 15 grams! If you’re looking for more protein you could add in some chopped grilled chicken. These grilled chicken kabobs would be delicious. Feta cheese – This would be a great addition to the salad if you don’t need it to be dairy free. Avocado – This would be a great addition and the perfect way to add some healthy fat.
How to Serve Lemony Rice Salad
This lemony rice salad is lovely served as a vegetarian main (perfect for Meatless Mondays) or as a side dish with your protein of choice. To store leftovers: The recipe makes a large batch of rice salad so you can easily serve it warm the first time you make it and enjoy it cold thereafter (or reheat it). Just store any leftovers in an airtight container for 3-4 days in the refrigerator.
More Rice Recipes to Try:
Teriyaki Salmon with Broccoli and Rice Tuna Curry Bowl with Cauliflower Rice Kale and Sweet Potato Brown Rice Bowls Vegetarian Cauliflower Fried “Rice” Quinoa Fried “Rice” with Shrimp
More Vegetarian Recipes to Try:
Vegetarian Enchilada Bake Creamy Walnut Pasta Sauce with Spaghetti Squash Noodles Black Bean Stuffed Sweet Potatoes Hummus Tortilla Pizza Vegetable Tagine with Apricots and Rosemary
f you try this lemony rice salad be sure to come back and leave a comment and star rating letting us know how it turned out. Your feedback is super helpful for the EBF team and other EBF readers. This post is sponsored by Manitoba Harvest. As always, opinions are my own. Thank you for supporting the brands that make EBF possible.
