Broccoli Blueberry Brown Rice and Lentil Salad bowl—is it a salad or a bowl meal?  Hmmm, I went back and forth on this one.  I couldn’t decide how I liked it best: warm as a bowl or cold as a salad.  Let me explain.  I first made it as a bowl meal and served it with hot rice, lentils, and broccoli.  I’d throw a handful of blueberries on top for extra antioxidants and some sliced shallots or even pickled onions for additional probiotics.  Drizzle on the Cashew Citrus Dressing and so tasty. 

Then, one day, a small emergency came up as I was sitting down to enjoy this healthy and delicious bowl meal.  I put the bowl in the fridge, and several hours later, when I finally sat down to enjoy it, I discovered that it was as delicious cold.  Hence, the difficulty is whether it is a salad or a bowl meal.  I’ll let you decide after you try it both ways.  I’d love it if you’d comment on your preferred way.   You may choose the hot summer days, which are a salad and a comforting warm lunch on a chill fall or winter day.  My solution to the dilemma is to enjoy it cold as a salad in the summer and warm as a bowl in the winter.  

For more healthy bowls and salads:

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Key Takeaways:

  • Versatility for All Seasons
    Enjoy the Broccoli, Blueberry, Brown Rice, and Lentil Salad cold as a refreshing summer salad or warm as a comforting bowl meal during cooler months.
  • Customizable Ingredients
    Swap broccoli for cauliflower or Brussels sprouts, and use grains like quinoa or wheat berries for added variety. Add protein with chicken, tofu, or nuts.
  • Nutritional Powerhouse
    Packed with fiber, vitamins, and antioxidants, the ingredients support brain health, digestion, bone strength, and immunity.
  • Cashew Citrus Dressing Excellence
    The creamy cashew citrus dressing complements the salad with a perfect balance of sweet, tangy, and savory flavors.
  • Meal Prep Friendly
    Prepare ahead for busy days—store without dressing for freshness and enjoy a nutritious meal on the go for up to five days.
  • Flavor and Texture Variations
    Keep it exciting by adding toasted nuts, seeds, feta cheese, or avocado. Experiment with dressings like balsamic vinaigrette or lemon tahini.

SIS Tip - Simple is Smart Tip for Broccoli, Brown Rice, Lentil Salad Bowl.

Mix it up. Instead of broccoli, try cauliflower or roasted Brussels sprouts. For the grains, cooked wheat berries or quinoa are delicious. If you’re making it a bowl, add some sweet potato noodles. Swap in some purple or pink rice for extra color and flavor. Amp up the protein with crispy tofu, chicken breast, broiled salmon fillet, or grilled Halloumi.

Broccoli nutrition

Nutrition Nugget for Broccoli

FIVE reasons broccoli is a super food.   

  1. Good for your brain – improves cognition and may help prevent dementia
  2. Good for your heart – the vitamins and fiber will help regulate your blood pressure, lower your bad cholesterol, and regulate your blood sugar. 
  3. Good for your bones – rich in vitamin K and an important vitamin for calcium absorption. 
  4. It’s good for your digestion. The high fiber content helps prevent constipation and encourages the growth of a healthy gut microbiome. 
  5. Good for Your immune system—It is high in vitamin C and calcium, both of which are important for a healthy immune system. 
ingredients for Cashew Citrus Dressing

Ingredients for the Creamy Cashew Viniagrette Salad Dressing.

  • Soaked Cashews: Soak the Cashews in hot water before blending.  The dressing will be smoother and creamier.
  • Orange Juice:  Freshly squeeze the orange you used for the zest
  • Orange zest: Be careful not to get any white parts of the rind as it’s very bitter. 
  • Dijon Mustard: Helps balance the sweetness of the oranges
  • Black Pepper: Freshly ground
  • White Wine Vinegar Is Used for balance in the dressing. Distilled white vinegar is a good substitute if you don’t have white wine vinegar. 
  • Sea Salt freshly ground is great. 
Ingredients for Broccoli Blueberry Salad

Broccoli, Brown Rice, Lentil Salad Bowl Ingredients List

  • Brown Rice:  Cook ahead and chill for 30 minutes. 
  • Lentils: precook to barely soft.  You don’t want them mushy. 
  • Broccoli: You can use fresh broccoli or parboil the broccoli.
  • Fresh Blueberries: Don’t use frozen blueberries. 
  • Cashew Citrus Vinaigrette dressing may be made the day before. 
  • Shallots: Thinly slice them as they can be spicy. 
cashew citrus vinaigrette

Make the Creamy Cashew Citrus Dressing.

  1. To save time, you might want to make the salad dressing while the rice and lentils are cooking. 
  2. Add all of the ingredients to a Blendtec Blender with a Twister Jar. If you don’t have a Blendtec, it may take a little longer to achieve a creamy, smooth dressing, but other blenders will do the job. 
  3. Blend until very smooth and creamy.
  4. Set aside. 
Broccoli brown rice lentil salad

Make the Broccoli, Brown Rice, Lentil Salad

  1. Precook the Brown Rice and Lentils according to the package instructions. 
  2. While the rice and lentils cook, parboil the broccoli by pouring boiling water over the florets and letting them sit in the hot water. 
  3. If you haven’t made the salad dressing yet, make it while the lentils and rice cook. 
  4. Peel and section the oranges or make orange supremes.  Watch the video to learn how to make orange supremes. 
  5. Slice the shallots and rinse the fresh blueberries. 
  6. If you are serving this recipe as a salad, chill the rice, lentils, and broccoli for 30 minutes before assembling the salad.  For a bowl meal, assemble and serve hot as soon as the rice and lentils are cooked.  
  7. For the broccoli, brown rice, lentil, salad, combine all of the ingredients, including the salad dressing, and mix well. If you prefer, don’t add the salad dressing and serve with the salad.  
  8. For the Bowl Meal (make four bowls),  add 1/3 of a cup each of the rice and lentils to the bowl. 
  9. Split the broccoli, blueberries, and orange sections between the four bowls and add them to the rice and lentils. 
  10. Add the shallots, and serve the bowls with everyone adding their creamy cashew dressing.  
Broccoli brown rice lentil salad

FAQ for Broccoli Salad with Brown Rice and Lentils.

What type of citrus works best in a broccoli, brown rice, lentil salad bowls?

My personal favorite choice is using juicy and tangy oranges. Their bright flavor adds a zesty kick to the salad, balancing out the earthy taste of the brown rice and lentils. Another citrus option is grapefruit. Its tanginess pairs perfectly with the nutty flavor of the brown rice and adds a delightful twist to the overall taste.

Can I use frozen blueberries for this salad?

Absolutely! Frozen blueberries are as nutritious as fresh ones and packed with antioxidants and vitamins. Plus, they are incredibly convenient because you can keep them in your freezer all year round.

What are the best dressings to pair with this salad?

When you have a unique combination of ingredients like broccoli, blueberries, brown rice, and lentils, you want a dressing that perfectly complements their flavors. One option is a tangy balsamic vinaigrette, which adds sweetness to balance the lentils’ earthy taste and the broccoli’s crunch. Another great choice is a citrusy lemon tahini dressing, which adds a creamy texture and a burst of freshness from the lemon.

How can I make this salad protein-rich?

If you’re looking to boost the protein content of your salad, you can make a few simple tweaks to ensure it’s packed with protein. Adding some grilled chicken or tofu. Both are excellent sources of protein and will complement the flavors of the salad perfectly. Additionally, you can sprinkle some chopped nuts or seeds, such as almonds or pumpkin seeds, on top for an extra protein punch. Another option is to include some boiled eggs, which are high in protein, and add a delicious creaminess to the salad. Lastly, drizzle some Greek yogurt or a homemade vinaigrette dressing made with Greek yogurt as a protein-rich dressing option.

Is this salad suitable for meal prep, and how long will it keep in the fridge?

This salad is suitable for meal prep. You can easily prepare a large batch and portion it out into individual containers for the week. Don’t add the dressing; portion it out for adding later. It holds well in the fridge, staying fresh and flavorful for up to five days. This makes it convenient for busy weekdays when you need a quick and healthy meal. Just grab a container from the fridge, and you’re ready!

Can I substitute another grain for rice in this salad?

The good news is that plenty of other grains can be used as a substitute. Quinoa, for example, is a popular choice due to its nutty flavor and high protein content. It also cooks quickly, making it a convenient option. Another option is couscous, which is easy to prepare and has a light texture that complements the other ingredients in the salad.

What variations can I try with this salad to keep it exciting?

You can try plenty of variations to keep it exciting and delicious. Consider adding some crunchy elements to the mix. Toasted nuts or seeds like almonds or pumpkin seeds can provide a satisfying texture. Additionally, you can experiment with different dressings to enhance the flavors. A tangy vinaigrette made with lemon juice, olive oil, or a creamy avocado dressing can take this salad to a new level. Don’t forget to play with additional ingredients like feta cheese, dried cranberries, or sliced avocado for added bursts of flavor.

Can I add nuts to this salad, and if so, which ones would pair well?

Absolutely! Nuts provide a crunchy element and add a burst of flavor. Some nuts that would pair well for this particular salad include almonds, walnuts, or pecans. Almonds bring a subtle sweetness and a slight crunch, while walnuts offer a rich, earthy taste. On the other hand, Pecans provide a buttery flavor that complements the other ingredients perfectly. Whichever nut you choose, adding them to your salad will create a delightful blend of textures and flavors that will take your salad to the next level.

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Broccoli Blueberry Salad with Brown Rice and Lentils

Broccoli Blueberry Salad with a combination of crunchy broccoli, juicy blueberries, earthy brown rice, and protein-packed lentils creates a perfect balance that will satisfy both your hunger and your palate.
Servings 8 people
Prep Time 15 minutes
Cook Time 45 minutes
making the salad dressing 15 minutes
Total Time 1 hour 15 minutes

Ingredients

Cashew Citrus Vinaigrette Dressing

  • ½ cup raw cashews soaked
  • zest of 1 medium orange
  • juice from 1 medium orange
  • 2 tbsp white wine vinegar
  • 2 tsp Dijon Mustard
  • ½ tsp sea salt
  • ¼ tsp black pepper

Broccoli Blueberry Salad

  • 3 cups broccoli florets
  • cups cooked brown rice
  • cups cooked Lentils
  • cups fresh blueberries
  • 1 medium orange peeled and sectioned
  • ¼ cup thinly sliced shallots
  • 5-7 nasturtium flowers for garnish

Instructions

Cashew Citrus Dressing

  • Drain and rinse the soaked cashews.
  • Add all of the salad dressing ingredients to the blender.
    blender dressing ingredient
  • Blend for several minutes until very smooth and creamy, set aside.
    cashew Citrus Vinaigrette dressing

Make the Broccoli Blueberry Salad

  • Precook the brown rice and lentils according to the package instructions.
  • Parboil the broccoli florets by pouring boiling water over them and letting them sit in the hot water until they are the desired texture.
  • While the rice and lentils are cooling make the salad dressing.
    cashew citrus vinaigrette

Assemble the Salad

  • Add all of the salad ingredients to a serving bowl.
    ingredients for a Broccoli brown rice lentil salad
  • Pour the dressing over the salad.
    ingredients for a broccoli, blueberry, citrus salad
  • Toss to combine.
  • Garnish with nasturtium flowers and serve.
    broccoli brown rice lentil

Video

Calories: 172kcal
Course: Salad
Cuisine: Mediterranean
Keyword: brain healthy food, clean eating, healthy salad, whole food

Nutrition

Serving: 1serving | Calories: 172kcal | Carbohydrates: 28g | Protein: 7g | Fat: 4g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Sodium: 173mg | Potassium: 410mg | Fiber: 6g | Sugar: 7g | Vitamin A: 297IU | Vitamin C: 50mg | Calcium: 41mg | Iron: 2mg

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