Rice and Lentil Salad with Herbs

Rice and Lentil Salad with Herbs

2 servings
Preparation 10 min
Cooking 15 min

Standing 10 min

390 calories per serving 


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   15 g
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    

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

Nutrition Facts

per 1 serving (300g)

Amount

% DV*

* DV = Daily Value

Calories

390

Fat

8 g

12 %

Saturated 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

10 %

Vitamin C

25 %

Calcium

6 %

Iron

35 %

More info

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

Vegetables and Fruit: ½ serving
Grain Products: serving
Milk and Alternatives: 0 serving
Meat and Alternatives: ¾ serving

More info

Claims

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

More info


This recipe is in the following categories: Beans/Legumes | Rice/Grain | Lunch box | Main courses/Entrées | Salads | Halal | Heart-healthy | High Fibre | High Iron | Kosher | Low Cholesterol | Low Saturated Fat | Vegan | Vegetarian | Picnic

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