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Rice & Lentil Salad

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Submitted by Alisersa

Wild rice and lentil salad with brown rice, tri-color bell peppers, cherry tomatoes, and fresh herbs in a fat-free tomato-herb vinaigrette. A colorful, high-fiber grain salad.

YIELD

6 servings

PREP

15 min

COOK

45 min

READY

8 hrs

Three grains meet three colors of bell pepper in a salad that’s as vibrant as it is filling. Wild rice, brown rice, and French green lentils each cook separately, then get tossed with chopped red, yellow, and green peppers, cherry tomatoes, carrots, and a shower of fresh basil and mint.

Cooking each grain separately is the right call even though it means more pots. Wild rice takes longer than brown rice, and lentils need the least time. Cooking them together means something is either undercooked or mushy.

French green lentils hold their shape after cooking far better than brown or red varieties. They stay firm and slightly toothy, which is exactly what you want in a cold salad.

The all-day refrigeration is what pulls this together. The grains absorb the tomato-herb dressing and the flavors blend into a cohesive whole instead of tasting like separate components.

Kitchen Tips

  • Cook the grains the night before and refrigerate so they’re ready to assemble the next morning. Cold grains absorb the dressing better anyway.
  • Use small cherry tomatoes and leave them whole or halved. Large tomato chunks release too much water and dilute the dressing.
  • Fresh basil and mint are key. Dried herbs won’t give you the same bright, aromatic pop in a cold salad.
  • This travels well for potlucks and picnics. No mayo means no worries about it sitting out.

Variations

  • Feta finish: Crumble feta cheese over individual servings for a salty, creamy contrast.
  • Curried version: Replace the tomato-herb dressing with a curry vinaigrette made from curry powder, olive oil, and lemon juice.

Ingredients

1 237
CUP ML WILD RICE
1 237
CUP ML LONG GRAIN RICE
brown
1 237
CUP ML GREEN LENTIL
(french)
Combine with
1 1
EACH EACH SWEET RED BELL PEPPER
chopped
1 1
EACH EACH SWEET YELLOW BELL PEPPER
chopped
1 1
EACH EACH GREEN BELL PEPPER
chopped
2 473
CUPS ML CHERRY TOMATOES
small
1-2
CARROT
chopped
¼ 59
CUP ML BASIL
freshly chopped *
1-2
TABLESPOONS MINT LEAVES
freshly chopped
Dressing
½ 118
CUP ML SALAD DRESSING, FAT-FREE
tomato and herb *
½ 118

Directions

Cook grains separately in 2 cups water until done, 45 minutes or less.

For the dressing, mix prepared nonfat tomato-herb half and half with red wine vinegar.

Combine. Refrigerate all day to let the flavors mix.

* not incl. in nutrient facts Arrow up button

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Nutrition Facts

Serving Size 253g (8.9 oz)
Amount per Serving
Calories 289 3% from fat
 % Daily Value *
Total Fat 1g 1%
Saturated Fat 0g 1%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 18mg 1%
Total Carbohydrate 19g 19%
Dietary Fiber 13g 51%
Sugars g
Protein 26g
Vitamin A 61% Vitamin C 180%
Calcium 5% Iron 26%
* based on a 2,000 calorie diet How is this calculated?
Low Fat, Low in Saturated Fat, Low Cholesterol, Cholesterol-Free, Trans-fat Free, High Fiber, Very low in sodium, Low Sodium
 
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