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Rice & Lentil Salad

Rice & Lentil Salad recipe image
This hearty Rice & Lentil Salad is a robust, protein-packed dish that combines the nutty depth of wild and brown rice with the earthy richness of French green lentils. The textures contrast beautifully, offering a satisfying chew and bite in every spoonful. It serves as an excellent vegan main or a substantial side for summer gatherings. Perfect for meal prep, as the flavors meld and improve over time, making it ideal for picnics, lunchboxes, or light dinners. Simple to assemble yet deeply flavorful, this recipe relies on the natural quality of its grains and legumes to shine.
Cuisine:
Courses:
Difficulty: Intermediate
Servings: 1
Calories: 157.2
Dietary: Gluten-free, Vegan, Vegetarian
Description
This hearty Rice & Lentil Salad is a robust, protein-packed dish that combines the nutty depth of wild and brown rice with the earthy richness of French green lentils. The textures contrast beautifully, offering a satisfying chew and bite in every spoonful. It serves as an excellent vegan main or a substantial side for summer gatherings. Perfect for meal prep, as the flavors meld and improve over time, making it ideal for picnics, lunchboxes, or light dinners. Simple to assemble yet deeply flavorful, this recipe relies on the natural quality of its grains and legumes to shine.
Ingredients
  • 1 cup Wild rice
  • 1 cup Long grain brown rice
  • 1 cup Green (French) lentils
Directions
  1. 1
    Rinse the wild rice, brown rice, and lentils thoroughly under cold water.
  2. 2
    Cook the wild rice and brown rice according to package instructions until tender but firm.
  3. 3
    Simmer the green lentils in salted water until tender but still holding their shape, about 20-25 minutes.
  4. 4
    Drain all grains and lentils well and spread them out to cool to room temperature.
  5. 5
    Combine the cooled rice mixture and lentils in a large serving bowl.
  6. 6
    Toss gently to distribute the ingredients evenly.
  7. 7
    Serve immediately or chill before serving.

Nutrition Facts

Servings 1

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

This recipe provides the base grains and legumes. To complete the salad, consider adding chopped fresh herbs like parsley or tarragon, diced vegetables such as celery or red onion, and a simple vinaigrette dressing with olive oil, lemon juice, salt, and pepper.

Wild rice takes longer to cook than brown rice. You may need to adjust cooking times or use a rice cooker to ensure both are done simultaneously.

Store leftovers in an airtight container in the refrigerator for up to 3-4 days. The flavors often improve after resting for a few hours or overnight.

Keywords: rice, lentil, salad, vegan, french, grain, healthy, meal-prep, brown-rice, wild-rice, green-lentils, protein, plant-based, side-dish, lunch, hearty, earthly, nutty, texture, fresh
Read it online: https://www.chefs-mate.com/recipe/rice-lentil-salad/