Brown Rice and Veggie Salad with Chickpeas and Walnuts


  • 1 cup uncooked brown rice
  • 2 cups water
  • 1 ripe avocado, pitted, peeled, and diced
  • 1 bell pepper (any colour), seeded and chopped
  • 1 large ripe tomato, chopped
  • 1 cucumber, peeled, seeded, and chopped
  • 1 cup shredded red cabbage
  • 1 (15 oz) can chickpeas, drained and rinsed
  • 4 cups fresh lettuce, washed and chopped (any variety)
  • 1/4 cup chopped walnuts

For the dressing:

  • 1/4 cup olive oil
  • 2 tbsp freshly squeezed lemon juice
  • 1 tbsp apple cider vinegar
  • 1 clove garlic, minced
  • Salt and pepper to taste


  1. Rinse the brown rice under cold water. In a medium saucepan, combine the rice and 2 cups of water. Bring to a boil, then reduce heat to low, cover, and simmer for 40-45 minutes, or until the rice is tender and all the water has been absorbed. Remove from heat and let it cool.
  2. In a large salad bowl, combine the cooked and cooled brown rice, diced avocado, chopped bell pepper, tomato, cucumber, shredded red cabbage, chickpeas, and fresh lettuce.
  3. To make the dressing, whisk together the olive oil, lemon juice, apple cider vinegar, minced garlic, salt, and pepper in a small bowl. Taste and adjust the seasoning as needed.
  4. Drizzle the dressing over the salad and toss gently to combine. Top the salad with chopped walnuts and serve immediately.

Health Benefits:

Brown Rice: A whole grain that is high in fibre and nutrients like B vitamins, magnesium, and manganese. It helps maintain healthy digestion, supports heart health, and stabilizes blood sugar levels.

Avocado: Contains healthy monounsaturated fats that promote heart health, lower bad cholesterol levels, and support healthy skin and hair. Avocados also contain fibre, potassium, and vitamins C, E, and K.

Bell Pepper: A rich source of antioxidants and vitamin C, which support immune health, maintain healthy skin, and aid in iron absorption.

Tomato, Cucumber, and Lettuce: Provide vitamins A, C, and K, as well as essential minerals and antioxidants. These vegetables support overall health, including vision, immune function, and skin health.

Red Cabbage: High in vitamins C and K, as well as antioxidants like anthocyanins, which promote a healthy immune system and help reduce inflammation.

Chickpeas: A great source of plant-based protein and fibre, which aid in digestion, support heart health, and help maintain stable blood sugar levels.

Walnuts: Rich in healthy fats, including omega-3 fatty acids, which help reduce inflammation, support brain health, and maintain healthy cholesterol levels. Walnuts also contain fibre, protein, and various essential minerals.

Olive Oil and Lemon Juice: Olive oil is a source of heart-healthy monounsaturated fats and antioxidants, while lemon juice provides vitamin C and helps enhance iron absorption from plant-based foods.

This salad is an excellent choice for a well-rounded, nutrient-dense meal that offers an array of vitamins, minerals, antioxidants, and healthy fats. The combination of ingredients promotes overall health, including heart.