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Rice and Lentil Salad with Herbs

10 Reviews
100% would make this recipe again

Preparation : 10 min Cooking : 15 min Standing : 10 min
390 calories/serving
  • Can be done in advance
  • Can be frozen
  • Very easy
  • Lactose Free
  • Nuts & Peanuts Free
  • Halal
  • Kosher
  • Vegetarian
  • Heart-healthy

Ingredients

2/3 cup basmati rice 130 g
1 tbsp extra virgin olive oil 15 mL
1 1/2 tbsp lemon, freshly squeezed 1/2 lemon
1 tbsp soy sauce, low-sodium 15 mL
1 tsp curry powder 3 g
1 cup lentils (canned), rinsed and drained 250 mL
1 green onions/scallions, finely sliced
1 clove garlic, finely chopped
1/4 cup Italian parsley, fresh, finely chopped 22 g
1 tsp fresh basil, finely chopped 1 g
ground pepper to taste [optional]

Method

  1. Cook the rice. Let stand in the refrigerator at least 30 min (this step can be made ahead).
  2. In a small bowl, combine the oil, lemon juice, soy sauce, and curry.
  3. Put the rice in a salad bowl. Add the lentils, green onion, garlic and herbs. Pour the vinaigrette over the salad, add a little ground pepper, then toss gently. Let stand 10 min then serve.

Nutrition Facts Table

per 1 Serving (300g)

Amount

% Daily Value

Calories

390

Fat

8 g

12 %

Saturated 1.1 g
+ Trans 0 g

6 %

Cholesterol

0 mg

Sodium

280 mg

12 %

Carbohydrate

67 g

22 %

Fibre

6 g

24 %

Sugars

3 g

Protein

14 g

Vitamin A

9 %

Vitamin C

27 %

Calcium

6 %

Iron

35 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : ½ serving
Grain Products : 1 ¾ servings
Milk and Alternatives : 0 serving
Meat and Alternatives : ¾ serving

Claims

This recipe is :
Free  :
Added Sugar, Cholesterol, Trans Fat
Low  :
Saturated Fat
Source of  :
Calcium, Vitamin A, Vitamin B2, Vitamin C
Good source of  :
Copper, Niacin, Pantothenic Acid, Potassium, Vitamin B1, Vitamin B6, Vitamin E
Excellent source of  :
Fibre, Folacin, Iron, Magnesium, Manganese, Phosphorus, Selenium, Vitamin K, Zinc
Diet-related health claims  :
Heart-healthy

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 4
Fruits 0
Vegetables 0
Meat and Alternatives 1
Fats 1 ½

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Members' Reviews

10 Reviews (9 with rating only ) 100% would make this recipe again
accounts@kog.ca
february 02, 2015 | I would make this recipe again

It was a very cold winter day so I warmed it up before serving. Comforting and pleasant enough, but it could've done with more flavour for my tastes; I'd bump up the curry next time.

Useful 1

Top Reviews

View All Reviews
accounts@kog.ca
february 02, 2015 | I would make this recipe again

It was a very cold winter day so I warmed it up before serving. Comforting and pleasant enough, but it could've done with more flavour for my tastes; I'd bump up the curry next time.

Useful 1