Brown Rice and Lentil Salad
A delicious brown rice and lentil salad recipe
Lentils and brown rice are a winning combination. Together they are loaded with iron and vitamins, including folic acid. I created this salad years ago when I was recipe testing for Eating for Pregnancy: The Essential Nutrition Guide and Cookbook for Today’s Mothers-to-Be. It’s still a family favorite. I served it the other day with grilled vegetables, grilled shrimp with lemon and fresh herbs, and a lovely green garden salad. If you like cheese, diced feta adds a nice tang. Makes my mouth waters at the thought of all this. Enjoy!
Tip: You can boil your own lentils, use canned (as called for below), or use a vacuum-sealed bagged variety available in stores such as Trader Joe’s.
Brown Rice and Lentil Salad
Makes about 3 cups
Ingredients
1 tablespoon vinegar, any kind, to taste
1 teaspoon Dijon mustard
1 small garlic clove, minced
2 tablespoons olive oil, to taste
One 15 ounce can lentils, rinsed and drained, or 1-1/2 cups cooked lentils
1-1/2 cups cooked brown rice
1/3 cup finely diced celery
1/3 cup sliced or diced radishes
1 large vine-ripened tomato, cut into a small dice (about 1 cup), or 12 cherry tomatoes quartered
2 tablespoons chopped fresh parsley
Salt and freshly ground pepper to taste
Instructions
1. To make the dressing, in a small bowl whisk together the vinegar, mustard, and garlic. Add the olive oil and continue whisking until emulsified. Set aside.
2. Combine the lentils, brown rice, celery, radishes, tomatoes, and parsley in a serving bowl. Add the resrved dressing and mix gently. Adjust the seasoning and serve. Refrigerate leftovers.
Nutrition Information
239 Calories In
Serving size: 3/4 cup salad: Protein: 9 g; Carbohydrates: 35 g; Fat: 8 g; Fiber: 8 g; Sodium: 339 mg; Carb Choices: 2
239 Calories Out
Women: Walk: 57 minutes | Jog: 27 minutes
Men: Walk: 48 minutes | Jog: 22 minutes
Recipe by Catherine Jones.
