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This salad has been my favorite for a long time. It is filling yet refreshing, especially in the summer. There is no need for a separate dressing, and it can be made hours before serving, making it an ideal choice for a potluck or a picnic. I served this salad at a pre-show picnic at the Hollywood Bowl, and it was a big hit with my friends.

From The Forks Over Knives Plan


  • 1 cup brown rice
  • 1 zucchini, finely chopped (about 1 cup)
  • 1 cucumber, finely chopped (about 1 cup)
  • 2 tomatoes, finely chopped (about 1 cup)
  • 1/2 cup finely chopped green onions, white and light green parts
  • 1 cup chopped fresh cilantro leaves
  • 3 to 4 tablespoons fresh lemon juice (from about 2 lemons)
  • 1/4 teaspoon freshly ground black pepper
  • Sea salt


  1. Rinse the rice, and place it in a saucepan with 2 cups water. Bring the water to a boil over high heat. Reduce the heat to low, cover, and simmer until the rice is tender, about 45 minutes.
  2. Remove the pan from the heat and let stand, covered, for 10 to 15 minutes.
  3. Transfer the rice to a large bowl, and let it cool for a few minutes until no longer steaming.
  4. Add the zucchini, cucumber, tomatoes, green onions, cilantro, 3 tablespoons lemon juice, pepper, and salt to taste. Mix well. Taste and add more lemon juice if desired.
  5. Cover and chill, or let stand at room temperature for 30 minutes, to allow the flavors to meld.
  6. Taste and adjust seasoning. Serve cold or at room temperature. Store in an airtight container in the refrigerator for 2 to 3 days.

Comments (5)

(4.5 from 2 votes)
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Shauna W4 months ago
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Who would have guessed such simple ingredients would taste SO great! Love this recipe and used free to get all nutrition stats, about 800 calories in total. Thanks again FOK for a most excellent recipe : )

Marie2 years ago
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Great recipe. Easy, fast and delicious. One can easily use this as a base and add/swap the veggies.

SARAH C WIGGINS2 years ago
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I have made this in the cooking class. We really enjoyed it.

Isela Diharce2 years ago
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I liked it very much but I would like to know the nutritional information so that I can make sure what amount of carbs, protein, fats, and so on I am eating. Nothing is listed. Are all recipes lacking the nutritional information per serving?

Jessica McCormick2 years ago
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Very easy and quick. Super yummy. I used parsley instead of cilantro (just my personal taste), and it was delicious!


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about the author

Darshana Thacker Wendel

Darshana Thacker Wendel is a whole-food, plant-based chef and former culinary projects manager for Forks Over Knives. A graduate of the Natural Gourmet Institute, she is the author of Forks Over Knives: Flavor! She created the recipes for Forks Over Knives Family and was a lead recipe contributor to the New York Times bestseller The Forks Over Knives Plan. Her recipes have been published in The Prevent and Reverse Heart Disease Cookbook, Forks Over Knives—The Cookbook, Forks Over Knives: The Plant-Based Way to Health, and LA Yoga magazine online. Visit and follow her on Instagram for more.

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