The English Post

Brown rice and bean salad

Written by Veronica Lavenia

Brown rice and bean salad is a simple dish with a high nutritional value, typical of Italian modern culinary tradition.

Rich in color and flavor, I think the combination rice and beans is perfect but you can substitute with other pulses to your liking.

Beans have an important content of vitamins C and B1, minerals like iron, calcium, potassium and phosphorus and a good amount of protein. They also contain carbohydrates, but thanks to the abundance of fibers, which reduces the absorption of sugars, they are also suitable for diabetics.

The vinaigrette with soy sauce is the key ingredient. Red onion from Tropea (Southern Italy) makes unmistakable one of the most famous Italian so called ‘poor dishes’.

Brown rice and bean salad: Ingredients

Serves 2

200 g (7 oz) brown rice

Extra virgin olive oil, 2 tbsp

1 tbsp soy sauce

1 orange

Pinch of sea salt

250 g (9 oz) beans, boiled

1 red onion, peeled and finely chopped


Brown rice and bean salad: Method

  1. Rinse the brown rice and boil in salted water for 25 minutes (or according to the instructions on the package).
  2. Mix two tablespoons of olive oil with the soy sauce, the juice of 1 orange and a pinch of salt.
  3. Once ready, drain the brown rice and pour into a bowl. Add the onion. Drizzle with the vinaigrette, mix and serve.

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About the author

Veronica Lavenia

PhD (former University academic). Italian based food writer, food consultant and magazine contributor. Authors of six books (five cookbooks), some of her works have appeared and appears in the most popular International food magazine, as “Gluten-free Heaven”; "Vegetarian Living"; "Veggie Magazine"; "Lifestyle FOOD"; "Australian Good Food & Travel Guide; "Chickpea";" TML" (The Mediterranean lifestyle), among others.