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Rice And Lentil Salad Meal Prep

Written by

Destiny Dunbar

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Are you looking for a nutritious, vibrant, and delicious meal prep idea? This Rainbow Lentil Salad is packed with plant-based protein, fiber, and essential vitamins to keep you energized throughout the week. Plus, it’s vegan, gluten-free, and meal-prep friendly!

✔ High-Protein & Fiber-Rich – Lentils provide plant-based protein and keep you full for hours.
✔ Colorful & Nutritious – A variety of veggies offer essential vitamins and antioxidants.
✔ Perfect for Meal Prep – Stays fresh in the fridge for up to 4 days.
✔ Vegan & Gluten-Free – A wholesome meal for everyone!

Ingredients

For the Salad:

  • 1 cup cooked lentils (green or brown)
  • ½ cup cooked red or black rice
  • ½ cup corn kernels
  • ½ cup cherry tomatoes, halved
  • ½ cup cucumber, diced
  • ¼ cup black olives, sliced
  • 2 tbsp green onions, chopped
  • Fresh parsley for garnish

For the Dressing:

  • 2 tbsp olive oil
  • 1 tbsp lemon juice
  • 1 tsp Dijon mustard
  • ½ tsp garlic powder
  • Salt & black pepper to taste

Instructions

Step 1: Cook the Lentils and Rice

  • Rinse 1 cup of lentils and cook them in boiling water for about 20 minutes until tender. Drain and let cool.
  • Cook ½ cup of red or black rice according to package instructions. Let it cool.

Step 2: Prepare the Vegetables

  • Chop the cucumbers, cherry tomatoes, black olives, and green onions into bite-sized pieces.
  • Drain ½ cup of corn kernels (if using canned).

Step 3: Make the Dressing

  • In a small bowl, whisk together olive oil, lemon juice, Dijon mustard, garlic powder, salt, and pepper.

Step 4: Assemble the Meal Prep Bowls

  • Divide the lentils, rice, corn, cucumbers, tomatoes, olives, and green onions evenly into three meal prep containers.
  • Drizzle the dressing over each bowl and garnish with fresh parsley.

Step 5: Store & Enjoy

  • Store in airtight containers in the fridge for up to 4 days.
  • Enjoy cold or at room temperature!

Meal Prep Tips & Variations

  • Add More Protein – Toss in chickpeas, tofu, or grilled tempeh.
  • Switch the Grain – Use quinoa, bulgur, or brown rice instead of black rice.
  • Spice it Up – Add a pinch of chili flakes or cumin for extra flavor.
  • Make It Creamy – Drizzle with tahini or add avocado before serving.

This Rainbow Lentil Salad is a perfect balance of protein, fiber, and vibrant veggies, making it ideal for meal prep. It’s a healthy, filling, and colorful dish that will brighten up your lunch routine!

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