Rice, Lentil and Chickpea Salad

1 Reviews
100% would make this recipe again

Preparation : 10 min Cooking : 15 min Standing : 10 min
550 calories/serving
  • Can be done in advance
  • Can be frozen
  • Very easy
  • Vegan
  • Gluten Free
  • Lactose Free
  • Nuts & Peanuts Free
  • Halal
  • Kosher
  • Vegetarian

Ingredients

3/4 cup basmati rice 130 g
4 tbsp extra virgin olive oil 60 mL
4 tbsp lemon juice, freshly squeezed 1 1/4 lemon
2 tbsp wheat-free soy sauce 30 mL
2 cups chickpeas/garbanzo beans (canned), rinsed and drained 500 mL
1 cup soy yogurt 260 g
1 tbsp sriracha hot chili sauce 14 g
2 cups lentils (canned), rinsed and drained 500 mL
2 green onions/scallions, finely sliced
2 cloves garlic, finely chopped
1/2 cup Italian parsley, fresh, finely chopped 40 g
2 tsp fresh basil, finely chopped 2 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 salad bowl, combine the oil, half the lemon juice and soy sauce.
  3. Add the rice to the salad bowl, with the lentils, green onion, garlic and herbs. Add a little ground pepper, then toss gently. Let stand 10 min.
  4. In a large bowl, mix yogurt, the remaining lemon juice and sriracha together. Add chickpeas and mix well.
  5. Pour the chickpea mixture on top of rice salad, then serve.

Nutrition Facts Table

per 1 serving (430g)

Amount

% Daily Value

Calories

550

Fat

17 g

26 %

Saturated 2.3 g
+ Trans 0 g

11 %

Cholesterol

0 mg

Sodium

630 mg

26 %

Carbohydrate

81 g

27 %

Fibre

11 g

45 %

Sugars

6 g

Net Carbs

70 g

Protein

20 g

Vitamin A

9 %

Vitamin C

56 %

Calcium

19 %

Iron

46 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : ½ serving
Grain Products : 1 serving
Milk and Alternatives : ¼ serving
Meat and Alternatives : 1 ½ servings

Claims

This recipe is :
Free  :
Added Sugar
Excellent source of  :
Copper, Fibre, Folacin, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium, Vitamin B6, Vitamin C, Vitamin K, Zinc
Good source of  :
Calcium, Niacin, Pantothenic Acid, Vitamin B1, Vitamin E
Source of  :
Vitamin A, Vitamin B2

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 4
Fruits 0
Vegetables 0
Meat and Alternatives 2
Fats 3

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Members' Reviews

1 Reviews (0 with rating only ) 100% would make this recipe again
Isabelle G.
february 08, 2018 | I would make this recipe again

I really really love this salad. I used coconut yogurt and put in just 2 tsp of sriracha. It was heaven perfect! Thank you SOS cuisine!

Useful 0
Recipe tailored to the needs of sports enthusiasts and active families

Top Reviews

View All Reviews
Isabelle G.
february 08, 2018 | I would make this recipe again

I really really love this salad. I used coconut yogurt and put in just 2 tsp of sriracha. It was heaven perfect! Thank you SOS cuisine!

Useful 0