Why You’ll Love Asparagus and Brown Rice Salad Recipe

This dish is:

Easy to make with just a handful of pantry‑friendly ingredients
Nutritious and satisfying, perfect for lunches or light dinners
Great for meal prep and keeps well in the fridge
Flexible — you can swap proteins or veggies based on what you have on hand

Ingredients

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

Brown rice
Asparagus
Canned tuna or canned salmon
Cannellini beans
Feta cheese
Olive oil (for roasting)
Salt
Optional: lemon juice or vinegar for extra brightness

Directions

Preheat the oven to 400°F (200°C).
Cook the brown rice according to package instructions, adding a little salt to the water for flavor.
Toss the cleaned asparagus with olive oil and a generous pinch of salt. Spread it on a baking sheet and roast in the oven for about 15–20 minutes, turning halfway through, until tender with some crispy browned bits.
Once the asparagus and rice are cooked, chop the asparagus into bite‑sized pieces and combine it with the rice in a large bowl.
Add the drained tuna (or salmon), drained cannellini beans, and crumbled feta. Toss gently to combine.
Taste and add a squeeze of lemon juice or a splash of cider or red wine vinegar if the salad needs a little extra brightness. Adjust salt if needed.

Servings and timing

Servings: About 2 servings as a main lunch, or up to 4 when served as a side or with added protein.
Prep time: ~10 minutes
Cook time: ~25 minutes
Total time: ~35 minutes

Variations

Replace tuna with canned salmon, leftover grilled chicken, or chickpeas
Swap cannellini beans for chickpeas or another favorite bean
Add extra veggies like bell peppers, celery, or mixed greens for crunch
Serve over a bed of arugula or romaine for extra freshness

Storage/Reheating

Refrigerator: Store the salad in an airtight container for up to 5–7 days
Freezing: Not recommended due to texture changes in rice and beans
Reheating: You can enjoy this cold or gently warm it in the microwave — but avoid overheating so the beans and tuna stay tender

FAQs

What kind of rice should I use?

Use brown rice for its nutty flavor and chewiness. You can substitute with farro, barley, or white rice if preferred.

Can I make this salad vegetarian or vegan?

Yes! Replace tuna with extra beans or roasted chickpeas, and use a vegan cheese substitute or omit the feta.

Do I have to roast the asparagus?

Roasting brings out a deeper flavor, but you can blanch or sauté the asparagus if you’re short on time.

Can I add a dressing?

This salad doesn’t need a dressing thanks to the feta’s creaminess, but a splash of lemon juice or vinegar adds brightness.

How do I make this ahead for lunches?

Cook the rice and asparagus, then assemble the salad and portion it into containers. It stores well for several days.

What else can I add for more protein?

Grilled chicken, salmon, tofu, or extra beans boost protein.

Is this salad good cold or warm?

Both! It’s delicious served chilled or at room temperature, and can be gently warmed if desired.

Can I use frozen asparagus?

Fresh asparagus works best, but you can use frozen. Thaw and pat dry before roasting or sautéing.

How do I keep the salad from getting soggy?

Cool the cooked rice and asparagus before mixing to prevent excess moisture.

What sides go well with this salad?

It pairs nicely with crusty bread, roasted vegetables, or a simple green salad.

Conclusion

This Asparagus and Brown Rice Salad is an easy, nutritious meal that shines with simple ingredients and bold flavor. It’s perfect for weeknight dinners, make‑ahead lunches, or flexible eating throughout the week. Whether you stick to the recipe or make it your own with swaps and add‑ins, it’s a dish you’ll come back to again and again.