Wild Rice and Lentil Salad
This main-dish salad combines flavors and textures that can easily be adapted depending on the season. While this recipe calls for arugula and vine-ripened tomatoes, which are at their peak in the summer, it is equally delicious in the fall or winter substituting kale and pine nuts. The key...
Filed Under: Mediterranean Diet, Vegetarian & Vegan Diet, Salads, Vegetarian, Vegan, Gluten-free, Rice, Wild Rice
Active time
45 minutes + 2 hoursYield
Serves 6 - 8Nutrition
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Ingredients
1 cup vegetable or chicken stock
1 cup brown rice or wild rice blend
1 cup dry French green lentils
½ cup extra virgin olive oil
½ cup freshly squeezed lemon juice
½ cup red wine vinegar
2 garlic cloves, minced and mashed
6 scallions, coarsely chopped
2 cups halved cherry tomatoes or diced regular tomatoes
2 cups coarsely chopped fresh arugula
1 cup crumbled goat or sheep feta cheese
Instructions
- Combine 1 cup water and the stock in a saucepan over high heat and bring to a boil. Add the rice, cover, and simmer over medium heat until all the liquid has been absorbed, about 30 minutes.
- Meanwhile, place lentils in a saucepan over medium heat and cover with 1 ½ cups water. Simmer until just tender, about 15 minutes. Drain and let cool. In a large salad bowl, combine the cooked rice and lentils.
- Prepare a vinaigrette by whisking together the olive oil, lemon juice, vinegar and garlic in a small bowl. Pour the dressing over the lentils and rice. Add the chopped scallions and cherry tomatoes. Place in the refrigerator and chill for at least 2 hours. Just before serving, add the chopped arugula and crumbled feta cheese.
Ellen Ecker Ogden for “The Oldways Table”
Nutrition
Per Serving for 6: Calories: 492Fat: 27 g
Saturated Fat: 8 g
Sodium: 195 mg
Carbohydrates: 46 g
Fiber: 13 g
Protein: 19 g
Per Serving for 8: Calories: 370
Fat: 20 g
Saturated Fat: 6 g
Sodium: 146 mg
Carbohydrates: 34 g
Fiber: 9 g
Protein: 15 g.
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