Gluten-Free Lentil & Rice Salad – Easy, Healthy & Vegan

This Healthy & Wholesome Lentil and Rice Salad is exceptionally tasty, easy to make, and it’s a nutrition powerhouse. It’s naturally gluten-free and packed with color, crunch, and flavor. Great for meal prep, picnics, or when you want something light but filling.

Lentil and Rice Salad: Nourishing, Flavorful & Oh-So-Simple

This hearty salad is made with delicious lentils, fluffy rice, fresh crunchy veggies, and a tangy garlic vinaigrette that add freshness to this warm weather salad. Whether you’re eating it for lunch or dinner, it’s a solid go-to that’s simple, satisfying, and made with real, everyday ingredients that help you feel your best

Why Lentils Deserve the Spotlight

Lentils are among the healthiest and most versatile legumes—and they’re especially beneficial for those with gluten sensitivities or celiac disease. Unlike some legumes that can cause bloating or require long soaking, lentils are easier to digest, and cook quickly.

 Packed with plant-based protein, iron, folate, and fiber, lentils help stabilize blood sugar, promote gut health, and keep you feeling full longer. They’re naturally gluten-free and less likely to trigger food sensitivities compared to beans like soy or kidney, navy or black beans. For people with celiac disease or gluten intolerance, lentils are a safest and nutrient-dense way to boost protein intake without relying on processed alternatives.

Cooking Dry Lentils (Yields 6 Cups Cooked)

If you’re starting with dry lentils instead of canned, here’s a quick and easy method:

Ingredients:

• 2 1/4 cups dry lentils (brown or green work best for salads)
• 8 cups water
• Optional: 1 bay leaf, 1 garlic clove, or a chunk of onion for flavor plus sea salt

Instructions:

• Rinse lentils thoroughly under cold water and remove any debris.
• In a pot, combine lentils and water.
• Bring to a boil, then reduce heat to a gentle simmer.
• Cook uncovered for 20–25 minutes, or until tender but NOT mushy.
• Drain, discard any aromatics, and allow to cool before adding to the salad.

This method yields about 6 cups of cooked lentils—just right for this recipe.

The Simplicity and Healthiness of This Lentil and Rice Salad

What makes this salad stand out is its balance: it’s hearty without being heavy, refreshing without feeling like “diet food.” Every bite offers a mix of plant protein, complex carbs, healthy fats, and fiber. It’s made entirely with whole foods, comes together in about 15 minutes (when the rice and lentils are pre-cooked), and stores beautifully in the fridge for several days.

The simple, fresh, lemony-garlic vinaigrette ties everything together and eliminates the need for any creamy dressings or processed ingredients. Plus, it’s fully customizable—add nuts, toasted seeds, or even feta if you’re not strictly vegan.

Substitutions & Fresh Twists For Cold Lentil and Rice Salad

One of the best things about this salad is how flexible it is. While cilantro adds a bright, herbal punch, you can easily swap it out for flat-leaf parsley, fresh basil, or mint—each brings its own unique flavor. Parsley adds a clean, grassy taste; basil gives it a hint of sweetness; and mint makes it extra refreshing, especially in warmer months. 

As for vegetables, feel free to use what you have on hand. Diced cucumbers, cherry tomatoes, grated carrots, or even lightly steamed broccoli work beautifully in this dish. You can also add leafy greens like baby spinach or arugula just before serving for extra texture and nutrients.

If you’re out of apple cider vinegar or prefer something else, try fresh lemon or lime juice, white wine vinegar, or rice vinegar—make sure your vinegar is gluten-free, as some distilled flavored vinegars may be processed with gluten-containing grains or shared equipment. All of these options bring a bright flavor that balances the richness of the olive oil and complements the lentils and rice perfectly.

5 Health Highlights:

1. High in fiber: Supports digestion and fullness
2. Good protein source: Especially for a plant-based meal
3. Low in saturated fat: Heart-healthy
4. Rich in micronutrients: Iron, folate, potassium, vitamin C
5. Naturally gluten-free: Great for celiacs and food sensitivities

How to make lentils a complete protein:

According to Cleveland Clinic, lentils are not a complete protein on their own, but pair them with foods rich in methionine, such as, Rice, Whole grains or Nuts and seeds, and this lentil and rice salad forms a complete protein combo—perfect for a plant-based meal that covers all essential amino acids.

Looking for Fresh Ideas? Here’s Your Go-To List of 8 Refreshing Summer Salads

How to Store This Lentil & Rice Salad

This salad stores easily, making it perfect for meal prep, picnics, or make-ahead lunches.

• Refrigerator:
  Store in an airtight container in the fridge for up to 5 days. The flavors deepen over time, so it often tastes even better the next day!
• Meal Prep Tip:
  If you’re planning to store it for multiple days, consider leaving out the fresh herbs (like cilantro or mint) and adding them just before serving to keep them bright and fresh.
• Freezing:
  Freezing is not recommended, as the texture of the lentils, rice, and fresh vegetables become mushy after thawing.
• Serving After Storing:
  Serve cold or bring to room temperature. If it seems a bit dry after refrigeration, stir in a splash of olive oil or lemon juice to refresh it.

Final Thoughts: Healthy & Wholesome Lentil Salad Recipe

This Zesty Lentil & Rice Vegetable Salad is proof that eating well doesn’t have to be complicated or expensive. It’s naturally gluten-free, healthy and vegan-friendly—yet satisfying enough for any appetite. Whether you’re serving it at a summer gathering or meal prepping for the week, this salad is a feel-good favorite you’ll return to again and again.