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Lemony rice salad with beans, green onion, golden raisins and sesame seeds on a teal table with half a lemon in the background.
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5 from 1 vote

Lemony Rice Salad with Cannellini Beans and Hemp Hearts

This salad can be served warm or chilled and makes a lovely vegetarian main or a flavorful side. Over 15 grams of plant-based protein per serving.
Servings: 4
Calories: 575kcal


  • 1 cup frozen peas
  • 1 cup dry long-grain white rice
  • 1 15 oz can cannellini beans, drained and rinsed
  • 1/4 cup Manitoba Harvest Hemp Hearts
  • 1/3 cup olive oil
  • 1/4 cup lemon juice + 1 Tablespoon lemon zest
  • 1 teaspoon sea salt
  • 1/4 teaspoon fresh ground pepper
  • 1/3 cup golden raisins
  • 4 scallions chopped
  • 1/3 cup flat-leaf parsley chopped


  • Cook peas: Add about 4 cups of water to a large pot and bring to a boil. Add the frozen peas and cook until just tender, this should take about 3 minutes. Use a slotted spoon or a strainer to remove peas and transfer them into a large bowl.
  • Cook rice: Using the same boiling water, add rice and cook until tender, about 15 minutes. Drain rice, return to the pot, and cover to keep warm.
  • Make dressing: In a small bowl whisk together the lemon juice, oil, salt and pepper.
  • Combine ingredients: Add the Hemp Hearts, cooked rice, beans, raisins, scallions, parsley, lemon zest, and dressing to the large bowl and stir gently to mix.
  • Serve: Serve warm or cold with extra scallions, parsley and Hemp Hearts as a garnish.


Protein – The hemp hearts and beans add a good amount of plant based protein, each serving has over 15 grams! If you're looking for more protein you could add in some chopped grilled chicken. This grilled rosemary chicken


Serving: 1/4 of recipe | Calories: 575kcal | Carbohydrates: 77g | Protein: 16g | Fat: 24g | Fiber: 9g | Sugar: 12g