Healthy Edamame Chard Brown Rice Salad

Healthy Edamame Chard Brown Rice Salad Recipe | Nutritious & Delicious

Looking for a wholesome, protein-packed salad that’s as delicious as it is nutritious? This super easy Edamame Chard Brown Rice Salad combines tender brown rice, vibrant Swiss chard, protein-rich edamame, and an umami-filled sesame vinaigrette for a satisfying and colorful dish. Whether you’re craving a light lunch, a nourishing dinner, or a vibrant side dish, this salad offers the perfect balance of flavors and textures. It’s easy to make, full of fresh ingredients, and sure to become a new favorite in your recipe rotation! In fact, this salad is balanced in nutrients—it contains protein, whole grains, veggies and healthy fats in each serving, make it the perfect meal prep.

Edamame—the immature, green beans from the soy plant—is one of my favorite go-to plant-powered foods. Super packed in high quality protein (17 grams per cup!), plus fiber, iron, calcium, and more, I include this food in my diet regularly. One of my favorite ways to use edamame is in salads, such as this Edamame Brown Rice Salad with Chard. You can whip it up in just 15 minutes! It’s delicious served the next day, too!

Chard is also one of my favorite go to leafy greens. It’s super easy to grow, and I always have a bunch growing in my garden. It’s packed with vitamins, minerals, and phytochemicals, making it a good nutrition addition in your salads, smoothies, and side dishes. Learn more about the health benefits of leafy greens here. Choose younger, more tender leaves of chard for this recipe. Make sure to slice the chard leaves in fairly small pieces for a more tender salad. The vinaigrette helps tenderize the leaves too.

Healthy Edamame Chard Brown Rice Salad

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• Author: The Plant-Powered Dietitian
• Total Time: 15 minutes
• Yield: 6 servings (1 cup each) 1x
• Diet: Vegan

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Description

Discover how to make this vibrant, nutritious Edamame Chard Brown Rice Salad. Packed with protein, fiber, and fresh vegetables, this healthy vegan gluten-free recipe is perfect for a light meal or a side dish.

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Ingredients

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Salad:

• 2 cups cooked brown rice, cooled
• 1 ½ cups edamame, frozen, thawed
• 1 bell pepper, diced (red, yellow, orange)
• 2 green onions, sliced
• 3 cups sliced chard

Sesame Vinaigrette:

• 1 ½ tablespoons reduced sodium soy sauce, gluten-free
• 1 tablespoon sesame oil
• 1 garlic clove, minced
• 1 teaspoon minced ginger
• 1 teaspoon agave nectar
• ¼ teaspoon red chili flakes
• 2 tablespoons sesame seeds

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Instructions

1. In a medium bowl, mix together brown rice, edamame, bell pepper, green onion, and chard.
2. To make the Sesame Vinaigrette: In a small bowl, whisk together soy sauce, oil, garlic, ginger, agave, red chili flakes, and sesame seeds.
3. Toss salad with vinaigrette and chill until serving time.
4. Makes 6 servings (1 cup each).

Notes

Choose younger more tender leaves of chard for this recipe. Make sure to slice the chard leaves in fairly small pieces for a more tender salad.

• Prep Time: 15 minutes
• Category: Salad
• Cuisine: American, Asian

Nutrition

• Serving Size: 1 cup each
• Calories: 174
• Sugar: 3 g
• Sodium: 180 mg
• Fat: 6 g
• Carbohydrates: 23 g
• Fiber: 4 g
• Protein: 7 g

10 Plant-Based Nutrition-Packed Salads

For other hearty salad recipes, try these:

• Pesto Fusilli Pasta Salad with Corn and Tomatoes
• Roasted Tempeh Summer Salad
• Strawberry Spinach Salad with Vegan Feta and Balsamic Vinaigrette
• Tuscan Spring Salad with Farro, Steamed Asparagus, Fennel, and Pine Nuts
• Tempeh Cold Noodle Salad with Peanut Dressing
• Lima Bean Salad with Sumac Spice
• Creamy Vegan Potato Salad with Leeks
• Butternut Squash Salad with Barley and Kale
• Blueberry Wheatberry Salad with Turmeric Vinaigrette
• Crunchy Mandarin Tofu Salad

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