This hearty rice and lentil salad is a robust, fiber-rich dish that combines the nutty flavor of wild and brown rice with the earthy depth of French green lentils. The textures are satisfyingly chewy yet tender, making it a perfect standalone lunch or a substantial side dish. It holds up well when prepared ahead of time, allowing the flavors to meld together. Ideal for picnics, meal prep, or a light dinner, this vegan-friendly recipe is simple to assemble using pantry staples. It’s a wholesome, filling option that feels indulgent despite being naturally low in fat.
Rice And Lentil Salad
Description
This hearty rice and lentil salad is a robust, fiber-rich dish that combines the nutty flavor of wild and brown rice with the earthy depth of French green lentils. The textures are satisfyingly chewy yet tender, making it a perfect standalone lunch or a substantial side dish. It holds up well when prepared ahead of time, allowing the flavors to meld together. Ideal for picnics, meal prep, or a light dinner, this vegan-friendly recipe is simple to assemble using pantry staples. It&# 226;ÂÂs a wholesome, filling option that feels indulgent despite being naturally low in fat.Ingredients
Directions
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Rinse wild rice, brown rice, and lentils thoroughly under cold water.
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Cook wild rice and brown rice according to package instructions until tender but firm.
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Simmer lentils in water or vegetable broth until tender but not mushy, about 20-25 minutes.
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Drain all grains and lentils well and spread on a baking sheet to cool completely.
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Combine cooled rice and lentils in a large mixing bowl.
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Toss gently to mix evenly and serve at room temperature or chilled.
Nutrition Facts
Servings 4
- Amount Per Serving
- Calories 157.2kcal
- % Daily Value *
- Total Fat 0.8g2%
- Saturated Fat 0.2g1%
- Cholesterol 0.0mg0%
- Sodium 9.0mg1%
- Total Carbohydrate 33.4g12%
- Dietary Fiber 2.5g10%
- Sugars 1.7g
- Protein 3.7g8%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.
Note
For best flavor, add a simple vinaigrette (olive oil, lemon juice, salt, and pepper) or fresh herbs like parsley or dill when tossing the salad.
This salad tastes even better the next day as the flavors meld. Store in an airtight container in the refrigerator for up to 4 days.
Wild rice takes longer to cook than brown rice. Consider cooking them separately or starting the wild rice earlier to ensure everything is done at the same time.
French green lentils hold their shape better than other varieties, making them ideal for salads. Do not overcook them.
To make this a complete meal, add chopped vegetables like cucumber, cherry tomatoes, or roasted bell peppers.
