Bunnyo's Lentil & Rice Salad
Nutritional Info
- Servings Per Recipe: 6
- Amount Per Serving
- Calories: 218.1
- Total Fat: 12.9 g
- Cholesterol: 0.0 mg
- Sodium: 820.9 mg
- Total Carbs: 20.8 g
- Dietary Fiber: 4.8 g
- Protein: 5.8 g
View full nutritional breakdown of Bunnyo's Lentil & Rice Salad calories by ingredient
Introduction
I was looking for a tasty Lentil and Rice salad to add as I was challenged by my dietitian to add more fiber to my diet. I was looking for a tasty Lentil and Rice salad to add as I was challenged by my dietitian to add more fiber to my diet.Number of Servings: 6
Ingredients
-
1 TBSP olive oil, plus 3 TBSP
1 carrot, pealed and finely chopped
1 medium onion, finely chopped
2 cloves of garlic, minced
1 1/4 cups dried green lentils
2 1/2 cups chicken broth, plus 2 cups (or rest of container with 100 ml water)
1 bay leaf
1 cup long grain brown rice
1/2 cup pitted kalamata olives, coursely chopped
1/2 cup chopped fresh parsely leaves
1 TBSP chopped fresh thyme leaves
4 TBSP lemon juice (or use lemon zest/lemon peel instead)
salt and freshly ground pepper to taste
Directions
In a large sauce pan heat 1 TBSP of olive oil.
Add carrot, onion and garlic and saute until onion is translucent (5 min or so).
Stir in lentils and add 2 1/2 cups of chicken broth. Bring to boil over high heat.
Decrease to medium-low heat. Cover and simmer gently until lentils are just tender (about 15 minutes). Drain well.
Transfer the lentils to a large bowl.
At the same time you are cooking the lentil mixture:
In a second pot bring remaining chicken broth and bay leaf to boil along with the brown rice - over high heat.
Reduce heat once boiling to low and continue cooking until the rice has absorbed all the liquid.
DO NOT STIR THE RICE AS IT COOKS.
Remove saucepan from stove and fluff the rice with a fork.
Transfer the rice to the bowl with the lentils.
Add kalamata olives, parsley, lemon juice and 3 TBSP of olive oil.
Combine together.
Season with salt and pepper to taste.
Serve warm, room temperature or cold - your personal choice.
Number of Servings: 6
Recipe submitted by SparkPeople user THE_BUNNYO.
Add carrot, onion and garlic and saute until onion is translucent (5 min or so).
Stir in lentils and add 2 1/2 cups of chicken broth. Bring to boil over high heat.
Decrease to medium-low heat. Cover and simmer gently until lentils are just tender (about 15 minutes). Drain well.
Transfer the lentils to a large bowl.
At the same time you are cooking the lentil mixture:
In a second pot bring remaining chicken broth and bay leaf to boil along with the brown rice - over high heat.
Reduce heat once boiling to low and continue cooking until the rice has absorbed all the liquid.
DO NOT STIR THE RICE AS IT COOKS.
Remove saucepan from stove and fluff the rice with a fork.
Transfer the rice to the bowl with the lentils.
Add kalamata olives, parsley, lemon juice and 3 TBSP of olive oil.
Combine together.
Season with salt and pepper to taste.
Serve warm, room temperature or cold - your personal choice.
Number of Servings: 6
Recipe submitted by SparkPeople user THE_BUNNYO.