
This substantial, healthy grain salad recipe is a great side dish or nutritious main meal. When entertaining a large group it can be prepared ahead of time, and just assembled at the last minute. Leftovers are also great for filling lunch boxes the next day.
So what’s so good about it?
The brown rice combined with the lentils forms a completely vegetarian source of protein. The nuts and seeds also contribute protein and essential fats. The coriander leaves and parsley leaves are a rich source of many vitamins and minerals including iron, as well as being great liver detoxifiers. The lemon zest and juice is wonderful for your immune system and the yogurt and tahini dressing is a fantastic source of calcium. For more information on the most nourishing grains to include in your diet, see here.
Best of all it tastes absolutely delicious! I love making salads, especially those that are substantial and filling like this one. I also really like that one batch, does us for at least two meals or more.
Take a look at the variations (below the main recipe) for suggestions to alter the recipe to suit many specific dietary requirements.
Healthy Grain Salad

Ingredients
- 180 g brown rice (1 cup)
- 150 g puy (French) lentils (¾ cup)
- 1 red onion/s -peeled, halved and sliced
- 30 g pumpkin seeds (¼ cup) toasted
- 25 g flaked almonds (¼ cup) toasted
- 35 g pine nuts (¼ cup) toasted
- 45 g currants (½ cup)
- 3 tbsp capers -drained
- 1 bunch/s fresh coriander leaves -washed and picked off the stems
- ½ bunch/s fresh parsley leaves -finely chopped
Dressing
- 1 lemon/s -juice and zest one
- 3-4 tbsp olive oil -extra virgin
- Sea salt and freshly ground black pepper -to taste
Yoghurt and tahini sauce
- 250 g full-fat natural yoghurt (1 cup)
- 1 tbsp hulled tahini
- 1 tsp sea salt - or to taste
Method
- Cook the rice and lentils (* links to cooking instructions for each below).
- Allow to cool and place in a salad bowl. Add the onion, nuts, seeds, currants, capers, coriander and parsley. Toss together until well combined.
- For the dressing, mix the oil, lemon juice, and zest together well.
- For the yoghurt sauce, mix the ingredients together in a small serving bowl or jug.
- Prior to serving, dress the salad and toss well to coat the grains.
- Serve with the yoghurt in a small side dish or jug.
Store
- Store in an airtight container in the fridge.
Variations
More vegetables
Feel free to add extra vegetables such as grated carrot, slices of radish or cherry tomatoes would work well.Dairy-free and vegan
Serve with hummus or sub the yoghurt for coconut yoghurt.Grain-free
Substitute the rice with quinoa. I do this version often though I think the brown rice adds a nice crunchy texture.Onion-free
Replace the onion with 5 sliced radish.Legume-free
Substitute the lentils with quinoa.Nut-free
Replace the pine nuts and almonds with sunflower and sesame seeds.Make a meal of it
- Add slices of lamb (I often make this when I have a little lamb left over from a roast, but not quite enough for a whole meal).
- Also, add crumbled feta and mint leaves for a delicious Greek-inspired meal.
- Add a fillet of grilled or barbecued salmon smeared with horseradish cream. The capers in the salad work really well with fish. Throw in a few dill leaves.
- Add grilled chicken and slices of apple for a fresh, uplifting salad.
Lucy says
Made this for lunch and it was lovely! Thanks!
Georgia Harding says
Glad you enjoyed it Lucy. It’s one of my favourites. G x
Rosanne O'Brien says
Made this for dinner tonight to go with some Salmon. Molly now loves salmon and enjoyed the salad as long as it was mixed with the salmon. Thanks Georgia x
Georgia Harding says
Thanks for your feedback. That’s what I love about this salad. It can be a meal in itself or mixed with almost anything else, from cheese to lamb to fish. My kids love leftovers mixed with a can of tuna in the school lunch box. G x
Debbie says
Hi Georgia,
Made this tonight- delicious! We all enjoyed it and I looking forward to having some more for lunch tomorrow!
Deb.
Georgia Harding says
Great Deb, really pleased it was a hit. You can even add a can of tuna or a couple of boiled eggs for your lunch if you need it to stretch. G x
Kymelle says
Just made this for lunch and it was so delicious! Loved the combination of chewy rice, salty capers, crunchy nuts and seeds and tangy dressing. Can’t wait to eat the leftovers tomorrow! I soaked the lentils before cooking and added finely chopped red capsicum and mint. Yum!!! Thanks for another fab recipe 🙂
Georgia Harding says
You’re welcome Kymelle. It is a lovely combo of flavours and textures, glad you enjoyed it, G x
Susan says
Delicious salad. I love all the nutty things mixed into the chewy grains.
Georgia Harding says
Glad you liked it Susan. I did an Asian version of this – rice and quinoa for the grains, with loads of fresh ginger in the dressing (and coriander and mint for greens), cranberries instead of currants (for Christmas) and it was also beautiful. Must make it again and share the exact recipe. Gx
Bianca says
This is so simple and delicious! The flavours of the dressings are a brilliant mix! Thank you! 🙂
Georgia Harding says
Thanks Bianca, thrilled you enjoyed it and thanks for reviewing the recipe too, Georgia x
Elaine says
Loved this salad thanks Georgia! I wasn’t too sure seeing all the grains/seeds/nuts in the ingredients and wondered how they would all go together but with the dressing and yoghurt sauce it is so well balanced and the texture is lovely!
Georgia Harding says
Glad you enjoyed it Elaine. It is a nice combo of flavours. Appreciate your feedback and the 5 ? rating G x
Zanthe Bohan says
Yum. Always have this with middle eastern beef brisket. Like to add some cucumber and red capsicum occasionally.
Well Nourished Team says
What a great salad to have with the brisket for sure, so glad you enjoyed it 🙂