Rice and Lentil Salad
With this tucked away in the fridge, you'll have a delicious lunch just ready and waiting to pack and go.
Servings: 4 to 6
Ingredients:
| Nutritional Info | |
| Per each of 6 servings: about | - |
| cal | 282 |
| pro | 9 g |
| total fat | 17 g |
| sat. fat | 4 g |
| carb | 25 g |
| fibre | 3 g |
| chol | 12 mg |
| sodium | 397 mg |
| % RDI: | - |
| calcium | 8% |
| iron | 18% |
| vit A | 11% |
| vit C | 65% |
| folate | 45% |
-
1/2 cup (125 mL) green or brown lentils (or 2/3 cup/150 mL puy lentils)
1/2 cup (125 mL) basmati or other long-grain white rice
2/3 cup (150 mL) chopped roasted red pepper
1/2 cup (125 mL) crumbled feta cheese
1/3 cup (75 mL) toasted pine nuts
1/4 cup (50 mL) chopped fresh parsley
1/4 cup (50 mL) extra-virgin olive oil
2 tbsp (25 mL) red wine vinegar
1 small clove garlic, minced
1/2 tsp (2 mL) dried mint
1/4 tsp (1 mL) ground coriander
1/4 tsp (1 mL) each salt and pepper
Preparation:
In saucepan, bring salted water to boil; stir in lentils. Cover and reduce heat to low; simmer for about 25 minutes or until tender. Drain and transfer to bowl.
Meanwhile, in separate saucepan, bring 1 cup (250 mL) water to boil; stir in rice. Cover and reduce heat to low; simmer for about 20 minutes or until rice is tender and no liquid remains. Add to lentils. Add red pepper, feta cheese and pine nuts.
In small bowl, whisk together parsley, oil, vinegar, garlic, mint, coriander, salt and pepper; pour over rice mixture and toss gently. (Make-ahead: Refrigerate in airtight container for up to 2 days; serve at room temperature.)
Meanwhile, in separate saucepan, bring 1 cup (250 mL) water to boil; stir in rice. Cover and reduce heat to low; simmer for about 20 minutes or until rice is tender and no liquid remains. Add to lentils. Add red pepper, feta cheese and pine nuts.
In small bowl, whisk together parsley, oil, vinegar, garlic, mint, coriander, salt and pepper; pour over rice mixture and toss gently. (Make-ahead: Refrigerate in airtight container for up to 2 days; serve at room temperature.)
Source
Canadian Living Magazine: May 2008
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