Veggie, Moringa, Rice and Beans Salad - Vegan Recipe

Here is a great tasting rice and beans salad that’s great hot or cold... and it has wonderful nutrition. 

And brown rice and beans together makes a complete protein. 

This Whole Foods/Plant Based recipe easy to make, and will make your mouth water.


3 - Cups of None GMO Brown Basmati Rice cooked in veggie broth

2 - Cups of None GMO beans, I used pink beans, but any bean will work.

1 1/2 - Cups of Black Olives Chopped

3/4 - Cup of Capers

1 1/2 - Cups of Fresh Moringa Leaves or Dried Moringa

2 - Large Red Bell Peppers Diced

2 - Large Ripe Tomatoes Diced

3/4 - Cup of Nutritional Yeast Flakes or Powder

Optional - Red Pepper Flakes if you like it spicy  

Salt and Pepper to Taste - use salt very sparingly - capers have salt so you don’t need much salt at all.

Cook your rice in veggie broth and you can do the same for your beans and let cool. Then combine rice and beans and mix. Then add diced fresh tomatoes, peppers, sliced olives, capers, moringa, and nutritional yeast. Mix well and then you can add some hot pepper flakes if you like. The nutritional yeast gives this dish a nice nutty flavor and the black olives give it richness. This dish is easy to convert to any flavor that you like, you could add salsa, or Italian seasoning, or curry powder for a new and different flavor. 

You can heat this salad up or serve it cold as a rice salad... it has all the great nutrition of fresh veggies, moringa, and the nutritional yeast plus a complete protein.

Brown Rice compared to White Rice has a lot of health benefits. Brown Rice is full of Thiamine, Niacin, Pyridoxine, Vitamin K, Calcium, Iron, Phosphorus, and Potassium. Brown Rice is rich in fiber, controls blood sugar and cholesterol, and works wonders for ulcers and diarrhea. Plus if you are debilitated it’s very easy to digest and contains needed nutrients for your bones, muscles, nails, hair, and teeth. Soak your Brown Rice in water for 30 minutes prior to cooking and it will cook faster.

A study at Tulane University shows that eating 4 servings of beans a week lowered the incidents of heart disease by more than 20%. Plus beans have lots of potassium and magnesium that help relax blood vessels and thus lower blood pressure… and help with water regulation too. And soybeans contain Nattokinase which actually can open up clogged arteries just as well as some of the enzymes that doctors use for heart attacks. And beans lower homocysteine levels thus lowering inflammation… thus preventing heart attacks. And beans contain phytonutrients (These nutrients are also found in chocolate, berries, and wine) that prevent the clumping together of platelets in the blood thus preventing heart attacks.

Black Olives are great for the GI tract and have lots of great oils that are great for preventing cancer, wonderful for good eye sight, and have lots of polyphenols like that found in green tea to ward off disease. Also helps to prevent cardiovascular disease, strokes, and cancer... plus they are good for your complexion and hair. 

Capers are very low in calories to the point that they could be thought of as a good weight loss food. And they also have lots of antioxidants, such as quercetin and rutin which are polyphenols like that found in green tea. Most people don’t know that Capers have lots of quercetin - more than most foods and only green tea has more. And they lower cholesterol, and help prevent cardiovascular disease, cancer, and lower cholesterol. And they have lots of vitamins too! But they are a little salty so cut back on the salt when using capers. 

Tomatoes also contain lots of lycopene that’s a powerful antioxidant that’s well known to prevent Breast, Prostate, and Stomach Cancer and boost your immune system. Studies show that eating tomatoes lowers your risk of prostate cancer by more than 30%. And another study shows that eating tomatoes lowered your chances of coming down with pancreatic cancer by over 40%. And low levels of lycopene have been found in people who come down with colon cancer and growths… so it’s very important to eat your tomatoes.

Red bell peppers are full of Vitamin C which prevent cancer, flues, and colds. They also contain capsaicin which lowers cholesterol and blood sugar and helps with inflammation and pain. Plus they boost your immune system, and help your skin stay young looking.

Nutritional Yeast has over 13 grams of protein per oz (high protein), and with very few calories – lower than 80 calories per oz. Just a couple of tablespoons has more protein than you find in 6 grams of beef, 1 egg, and even 1 cup of milk. – Wow! So if you work out hard and want some great protein in your diet, add some Nutritional Yeast to your workout smoothie. Nutritional Yeast has over 18 different amino acids — “a complete source of amino acids” that will do your body good. Nutritional Yeast is over 50% complete protein which is amazing! Nutritional Yeast is a powerful antioxidant that boosts your immune system with lots of glutathione and other compounds that slow the aging process and builds cells from the inside out including DNA.

Moringa is a new herb on the market. Moringa is full of great amino acids, vitamins, and minerals… and Moringa contains more that 4 times the amount of beta-carotene found in carrots, lots more Vitamin C than what you find in oranges. It also contains 2 to 3 times the amount of protein found in many dairy products. Full of calcium, and more than 7 times the potassium found in bananas. Moringa also has lots of zinc, which is great for boosting the immune system thus preventing colds. It balances your blood sugar and lowers your cholesterol too, and it boosts metabolism and stimulates your energy level… helping you to lose weight and getting you through your day. Moringa is great for healthy looking skin and also for keeping your liver and kidneys healthy too! Plus Moringa is also antibacterial in action… and can be used to purify water. Moringa is a new modern miracle herb!

Enjoy Great Health!

Dr. Paul Haider - Master Herbalist and Spiritual Teacher for over 20 years, helping people to recover and feel healthy. You can also find Dr. Haider on FB under Dr. Paul Haider, Healing Herbs, Shambala Spiritual Transformation Institute, Meditation for the Soul, and Relax Into Success, Punjab teas, and at - feel free to contact him any time. Also check out Dr. Haider’s radio show at Sept. show to be about “Doing a Spiritual Cleansing”

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