Rice and Beans: Mediterranean Cold Rice and Bean Salad

This is a great lunch that you can take to work and not miss out on any nutrition. Stacked bowls like this are great ways of making sure you get all macro and micro nutrients taken care of. The reason why this makes such a great lunch is it is to be eaten cold, so no pesky microwaves needed.

The calories are reasonably high, as is the carbohydrate level so I keep this recipe for when I know I have a particularly heavy Muay Thai pad session later that day. This does the trick.

The dressing is amazing!

Med Rice salad side

Serves 4

Nutritional Information:

  • Calories = 712
  • Protein = 21.8g
  • Fat = 18.6g
  • Saturated Fat = 2.7g
  • Carbohydrate = 111.90g
  • Cholesterol = 0g


  • 2 cups (dried weight) brown rice, cooked and chilled for at least an hour
  • 2 400g cans cannellini beans, drained and rinsed
  • 8 sun-dried tomatoes, chopped
  • 10 pitted olives, halved
  • 12 cherry tomatoes, quartered
  • 1 red pepper (capsicum), chopped
  • small handful parsley, chopped
  • 4 big handfuls assorted salad leaves or 1 bag of prepacked leaves
  • 3 tablespoons olive oil
  • 1 tablespoon balsamic vinegar
  • 1 tablespoon Dijon mustard
  • salt and pepper

Med Rice Salad all

Cook it:

  1. Start by preparing your rice. Prepare to package instructions and refrigerate it for at least an hour
  2. Whilst the rice is chilling, chop up all your veg and herbs
  3. Now make the dressing. In a bowl, add the oil and then vinegar and mustard. Stir big time until it emulsifies (a poncy word meaning liquids that don’t normally like each other, but when forced to, mix together nicely – kind of like your birds mates boyfriends). Drop a couple of drips of water into the bowl to loosen slightly and stir
  4. In a large bowl, add the beans, chopped veg, and herbs. Season with salt and pepper. Taste a bit and check the seasoning
  5. Now serve. Add the rice to a bowl, some salad leaves and the bean mixture. Drip ¼ of the dressing over the rice and beans and repeat for the other 3
  6. Enjoy. Drink some red wine. This is the Mediterranean after all
  7. Get it into ya

Med Rice salad top



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