Lemony Rice Salad with Cannellini Beans and Hemp Hearts
User Reviews
5.0
3 reviews
Excellent
Lemony Rice Salad with Cannellini Beans and Hemp Hearts
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This salad can be served warm or chilled and makes a lovely vegetarian main or a flavorful side. Over 15 grams of plant-based protein per serving.
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Ingredients
- 1 cup frozen peas
- 1 cup dry long-grain white rice
- 1 oz can cannellini beans drained and rinsed
- ¼ cup Manitoba Harvest Hemp Hearts
- ⅓ cup olive oil
- ¼ cup lemon juice + 1 Tablespoon lemon zest
- 1 teaspoon sea salt
- ¼ teaspoon fresh ground pepper
- ⅓ cup golden raisins
- 4 scallions chopped
- ⅓ cup flat-leaf parsley chopped
Instructions
- Cook peas: Add about 4 cups of water to a large pot and bring to a boil. Add the frozen peas and cook until just tender, this should take about 3 minutes. Use a slotted spoon or a strainer to remove peas and transfer them into a large bowl.
- Cook rice: Using the same boiling water, add rice and cook until tender, about 15 minutes. Drain rice, return to the pot, and cover to keep warm.
- Make dressing: In a small bowl whisk together the lemon juice, oil, salt and pepper.
- Combine ingredients: Add the Hemp Hearts, cooked rice, beans, raisins, scallions, parsley, lemon zest, and dressing to the large bowl and stir gently to mix.
- Serve: Serve warm or cold with extra scallions, parsley and Hemp Hearts as a garnish.
Notes
- 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. This grilled rosemary chicken would be delicious.
- grilled rosemary chicken
- would be delicious.
- would be delicious.
- Feta cheese – This would be a great addition to the salad if you don't need it to be dairy free.
- Feta cheese
- Feta cheese
- – This would be a great addition to the salad if you don't need it to be dairy free.
- – 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.
- – This would be a great addition and the perfect way to add some healthy fat.
- – This would be a great addition and the perfect way to add some healthy fat.
Nutrition Information
Show Details
Serving
1/4 of recipe
Calories
476kcal
(24%)
Carbohydrates
55g
(18%)
Protein
11g
(22%)
Fat
24g
(37%)
Saturated Fat
3g
(15%)
Polyunsaturated Fat
7g
Monounsaturated Fat
14g
Sodium
593mg
(25%)
Potassium
310mg
(9%)
Fiber
4g
(16%)
Sugar
10g
(20%)
Vitamin A
885IU
(18%)
Vitamin C
30mg
(33%)
Calcium
63mg
(6%)
Iron
3mg
(17%)
Nutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 476 kcal
% Daily Value*
| Serving | 1/4 of recipe | |
| Calories | 476kcal | 24% |
| Carbohydrates | 55g | 18% |
| Protein | 11g | 22% |
| Fat | 24g | 37% |
| Saturated Fat | 3g | 15% |
| Polyunsaturated Fat | 7g | 41% |
| Monounsaturated Fat | 14g | 70% |
| Sodium | 593mg | 25% |
| Potassium | 310mg | 7% |
| Fiber | 4g | 16% |
| Sugar | 10g | 20% |
| Vitamin A | 885IU | 18% |
| Vitamin C | 30mg | 33% |
| Calcium | 63mg | 6% |
| Iron | 3mg | 17% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
5.0
3 reviews
Excellent
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