0 from 3 votes
Brown Rice and Quinoa Salad
A hearty, filling, delicious brown rice and quinoa salad with fresh veggies and a protein-packed creamy dressing.
Prep Time
10 mins
Cook Time
10 mins
Total Time
40 mins
Servings: 6 Servings
Calories: 216 kcal
Course:
Salad
Cuisine:
American , Canadian
Ingredients
- 1 cup cooked brown rice approx. ½ cup dry
- 1 cup cooked quinoa approx. ⅓ cup dry
- 1.5 cups chickpeas approx. 15-ounce can
- 1 cup cherry tomatoes halved
- 1 cup cucumber diced
- ½ cup red onion finely chopped
- ½ cup fresh basil finely chopped
For the dressing
- ¼ cup Tahini
- 3 tablespoons apple cider vinegar
- 1 tablespoon red wine vinegar
- ½ teaspoon garlic powder
- 1-2 tablespoons filtered water
- salt + pepper to taste
Instructions
- Start by cooking your rice and quinoa according to package directions if you don't already have some cooked. I like to cook mine in broth for added flavour or you may use cold water with salt. To cook the grains, use a 2 to 1 ratio of dry grains to liquid. Bring them to a boil, and then reduce the heat and simmer with the lid on until cooked through and the water is absorbed.
- While the grains are cooking, prepare and chop all the veggies. Then, combine all the salad dressing ingredients in a small bowl and mix well.
- Once the grains are cooked, fluff them with a fork and set aside to cool slightly before combining them with the remaining salad ingredients. Then toss everything with the dressing and refrigerate the salad for 1 hour before serving.
Cup of Yum
Nutrition Information
Calories
216cal
(11%)
Carbohydrates
31g
(10%)
Protein
8g
(16%)
Fat
7g
(11%)
Saturated Fat
1g
(5%)
Polyunsaturated Fat
3g
Monounsaturated Fat
3g
Sodium
13mg
(1%)
Potassium
363mg
(10%)
Fiber
6g
(24%)
Sugar
4g
(8%)
Vitamin A
262IU
(5%)
Vitamin C
9mg
(10%)
Calcium
56mg
(6%)
Iron
3mg
(17%)
Nutrition Facts
Serving: 6Servings
Amount Per Serving
Calories 216
% Daily Value*
| Calories | 216cal | 11% |
| Carbohydrates | 31g | 10% |
| Protein | 8g | 16% |
| Fat | 7g | 11% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 3g | 18% |
| Monounsaturated Fat | 3g | 15% |
| Sodium | 13mg | 1% |
| Potassium | 363mg | 8% |
| Fiber | 6g | 24% |
| Sugar | 4g | 8% |
| Vitamin A | 262IU | 5% |
| Vitamin C | 9mg | 10% |
| Calcium | 56mg | 6% |
| Iron | 3mg | 17% |
* Percent Daily Values are based on a 2,000 calorie diet.