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Lemony Rice Salad with Cannellini Beans and Hemp Hearts
5 from 3 votes

Lemony Rice Salad with Cannellini Beans and Hemp Hearts

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.

Prep Time
10 mins
Cook Time
15 mins
Total Time
25 mins
Servings: 4
Calories: 476 kcal
Course: Side Dish
Cuisine: American

Ingredients

  • 1 cup peas frozen
  • 1 cup long-grain white rice dry
  • 1 oz can cannellini beans drained and rinsed
  • ¼ cup hemp hearts Manitoba Harvest brand
  • ⅓ cup olive oil
  • ¼ cup lemon juice plus 1 Tablespoon lemon zest
  • 1 teaspoon salt sea salt
  • ¼ teaspoon black pepper fresh ground
  • ⅓ cup golden raisins
  • 4 scallions chopped
  • ⅓ cup flat-leaf parsley chopped

Instructions

    Cup of Yum
  1. 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.
  2. 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.
  3. Make dressing: In a small bowl whisk together the lemon juice, oil, salt and pepper.
  4. 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.
  5. 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

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%)

Nutrition Facts

Serving: 4 Serving

Amount Per Serving

Calories 476

% 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.