Sweet Potato, Brown Rice + Quinoa Salad

Name: Sweet Potato, Brown Rice + Quinoa Salad
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Cuisine: American
Ingredients: 250g pkt (2 cups) microwavable brown rice & quinoa; 2 medium (450g/1 lb) sweet potatoes; 1/2 teaspoon salt + pepper; 1/3 cup toasted pumpkin seeds; 1/2 red onion, thinly sliced; 1/2 cup feta cheese, crumbled; 400g (15 oz) can black beans, rinsed; 3 cups (60g) arugula (rocket); 1 ripe avocado, sliced; 1/2 recipe Avocado Green Goddess Dressing

Jump to Recipe·Print Recipe

This brown rice and quinoa salad with roasted sweet potatoes and avocado dressing is SO delicious and perfect served as a full meal or colorful side salad.

Are you looking for a hearty grain salad to make? Look no further than this brown rice and quinoa salad dish! It’s filled with roasted sweet potatoes, crunchy pumpkin seeds, arugula, protein-rich black beans, avocado, and salty feta cheese. Everything is tossed in the most delicious avocado yogurt dressing that really brings this salad to life.

It also keeps really well too, which makes this recipe perfect for meal-prepping ahead and packing a few lunches to go. It's filling enough to serve as a full meal or pair it with burgers, grilled tofu or meatballs for a nourishing vibrant side salad. And you can double the recipe if you are making food for a larger group of people.

Ingredients you’ll need

You only need 8 key ingredients to make this brown rice and quinoa salad recipe, plus a few extras for the dressing.

Quinoa and rice: You can find precooked bags in the grain/ pasta aisle.
Sweet potatoes: You’ll need 2 medium-sized sweet potatoes for this recipe.
Pumpkin seeds (pepitas): These add a lovely crunch, zinc, and a source of healthy fats.
Red onion: Thinly sliced red onion adds a little bite which pairs beautifully with the flavours.
Feta cheese: Crumble this into the salad and on top for a creamy, salty touch.
Black beans: 1 can of black beans adds plant-based protein to make this salad filling.
Arugula (rocket): Offers a spicy, nutritious, green base.
Avocado: Sliced to serve on top!
1 batch of my Avocado Green Goddess Dressing

How to make sweet potato rice and quinoa salad

Prepare the sweet potatoes: Toss the sweet potatoes with olive oil, salt, and pepper. Spread them onto a baking tray. Roast in the oven at 200°C/ 400°F for 20 minutes, then flip them and roast for an additional 5 minutes or until they are golden on the edges.

Heat your grains: If using precooked rice and quinoa, heat them in the microwave according to the package instructions. Once heated, set them aside to cool slightly.

Make the avocado dressing: In a high-speed blender, combine all the ingredients for the dressing. Blend until smooth and creamy. Set the dressing aside.

Assemble the salad: In a large mixing bowl, combine the arugula, quinoa and rice blend, black beans, sliced onion, crumbled feta cheese, pumpkin seeds, and sliced avocado.

Add the dressing: Pour about 1 cup of the avocado dressing over the salad (you may not need to use it all). Gently toss the salad to combine all the ingredients and ensure they are evenly coated with the dressing. Let the salad rest for a few minutes to allow the rice to absorb some of the dressing.

Salad ingredients in a mixing bowl with dressing.

Serve: Serve the sweet potato rice and quinoa salad immediately, with extra dressing on the side if desired. Enjoy!

Expert tips

Use baby arugula and cut the potatoes into bite-sized cubes. The size of the veggies can make a salad much more appealing.
Opt for roasted and salted pumpkin seeds for the best results. Choose dry-roasted varieties over those with added oils. If you are watching your salt intake, you can use raw pumpkin seeds.
If making this arugula sweet potato salad in advance, wait to add the dressing until just before serving to prevent sogginess.
Use a large bowl to ensure plenty of room to stir the ingredients.

Salad in a bowl with a fork, pumpkin seeds and dressing on the side.

Serving suggestions

This brown rice and quinoa salad makes for a great main meal as it is rich in nutrients and will keep you full for a while. If serving as a side salad, then try pairing it with Cornflake Chicken Nuggets, Honey Paprika Salmon, Spinach Feta Salmon Burgers or Dutch Oven Shredded Chicken. A good way to eat any leftovers would be to enjoy them as a burrito by filling a large tortilla wrap with extra avocado dressing.

Storing leftovers

This roasted sweet potato brown rice and quinoa salad is perfect for preparing in advance, allowing the dressing to absorb into the grains. Store the prepared salad in an airtight container in the fridge, and it will stay fresh for up to 3-4 days.

Recipe FAQ

Is this recipe gluten-free?

Absolutely! Both brown rice and quinoa are entirely gluten-free. Just ensure they are handled in an environment free of any contamination.

Is this a cold or warm salad?

You can enjoy it both ways! If you cook the sweet potato and grains ahead, the salad will be chilled, which is delightful. I also like yo stir in the grains while they're still slightly warm to bring the salad closer to room temperature. Choose the option that suits your preference!

Is this salad high in protein?

Yes, combining quinoa, brown rice, black beans ad feta cheese makes it rich in plant-based protein. A quarter of this recipe yields over 17 grams. To increase protein intake further, consider adding roasted tofu, chicken or doubling the amount of black beans!

Salad in two bowls with dressing on the side.

More delicious salad recipes

Avocado Lime Crema

High Protein Hummus

Paprika Feta Dip

Roasted Broccoli Hummus

If you try this brown rice and quinoa salad recipe or have a question, please let me know! Leave a comment and rate it below. I love to hear what you think, or any changes you make.