Lentil-Brown Rice Salad

Lentil-Brown Rice Salad Recipe from USA with Tomatoes and Green Onions

Region / culture: USA | Preparation time: 15 minutes | Cooking time: 30 minutes | Servings: 4

Introduction

Lentil-Brown Rice Salad is a delicious and nutritious dish that is perfect for a light lunch or dinner. Packed with protein, fiber, and vitamins, this salad is not only healthy but also incredibly flavorful. The combination of lentils, brown rice, fresh vegetables, and a tangy vinaigrette dressing creates a satisfying and refreshing meal that is sure to please your taste buds.

History

Lentil-Brown Rice Salad is a modern twist on traditional rice and lentil dishes that have been enjoyed for centuries in various cultures around the world. Lentils and rice are staple ingredients in many cuisines, known for their versatility and nutritional benefits. This salad recipe combines these two ingredients with fresh vegetables and a zesty dressing to create a unique and delicious dish that is perfect for any occasion.

Ingredients

1.5 cups cooked brown rice (cooked in chicken broth), cooled
1 cup cooked lentils, cooled
1 cup diced fresh tomatoes
0.33 cup sliced green onions
1 tbsp chopped fresh parsley
2 tbsp red wine vinegar
1 tbsp olive oil
2 tsp fresh lime juice
1 clove garlic, minced
1 tsp dijon-style mustard
0.25 tsp ground black pepper
2 tbsp water
lettuce or spinach leaves

How to prepare

In a medium bowl, combine rice, lentils, tomatoes, onions, and parsley.
In a small bowl, whisk together vinegar, oil, juice, garlic, mustard, pepper, and water. Add the mixture to the rice mixture and toss.
Serve on lettuce leaves.

Variations

Add diced cucumbers, bell peppers, or avocado for a refreshing twist.
Swap the red wine vinegar for balsamic vinegar for a sweeter flavor profile.
Mix in some cooked shrimp or grilled chicken for a heartier meal.

Cooking Tips & Tricks

Be sure to cook the lentils and brown rice according to package instructions to ensure they are tender and fluffy.

- For added flavor, you can toast the brown rice in a dry skillet before cooking it to enhance its nutty taste.

- Feel free to customize this salad with your favorite vegetables, herbs, or protein sources to make it your own.

- Make sure to let the salad chill in the refrigerator for at least 30 minutes before serving to allow the flavors to meld together.

Serving Suggestions

Serve the Lentil-Brown Rice Salad on a bed of fresh spinach leaves for added color and texture. You can also top it with some crumbled feta cheese or toasted nuts for extra flavor.

Cooking Techniques

Be sure to rinse the lentils and rice before cooking to remove any excess starch.

- Use a sharp knife to dice the tomatoes and onions evenly for a uniform texture.

- Whisk the dressing ingredients together in a small bowl to ensure they are well combined before adding them to the salad.

Ingredient Substitutions

You can use white rice or quinoa instead of brown rice for a different flavor and texture.

- Substitute apple cider vinegar or lemon juice for the red wine vinegar if desired.

- Use any type of fresh herbs such as cilantro, basil, or mint in place of parsley.

Make Ahead Tips

You can prepare the Lentil-Brown Rice Salad up to 24 hours in advance and store it in the refrigerator until ready to serve. Just be sure to toss the salad again before serving to redistribute the dressing.

Presentation Ideas

Serve the Lentil-Brown Rice Salad in individual bowls or on a large platter for a beautiful presentation. Garnish with a sprinkle of fresh herbs or a drizzle of olive oil for an elegant touch.

Pairing Recommendations

This salad pairs well with grilled chicken, fish, or tofu for a complete and satisfying meal. You can also serve it alongside a bowl of soup or a crusty loaf of bread for a light and healthy lunch.

Storage and Reheating Instructions

Store any leftovers of the Lentil-Brown Rice Salad in an airtight container in the refrigerator for up to 3 days. To reheat, simply microwave the salad for a few minutes until warmed through, or enjoy it cold straight from the fridge.

Nutrition Information

Calories per serving

Calories: 200 per serving

Carbohydrates

Carbohydrates: 32g per serving

Fats

Total Fat: 4g per serving

Saturated Fat: 1g per serving

Proteins

Protein: 10g per serving

Vitamins and minerals

Iron: 2mg per serving

Vitamin C: 10mg per serving

Alergens

This recipe contains no common allergens such as nuts, dairy, or gluten.

Summary

Lentil-Brown Rice Salad is a well-balanced dish that provides a good source of carbohydrates, proteins, healthy fats, and essential vitamins and minerals. It is a nutritious option for those looking to maintain a healthy diet while enjoying a delicious meal.

Summary

Lentil-Brown Rice Salad is a nutritious and delicious dish that is perfect for a light and refreshing meal. Packed with protein, fiber, vitamins, and minerals, this salad is a healthy option for those looking to maintain a balanced diet. With its simple ingredients and easy preparation, this recipe is sure to become a favorite in your household.

How did I get this recipe?

I can't forget the moment I stumbled upon this recipe for Lentil-Brown Rice Salad. It was many years ago, when I was just a young girl living in a small village in the countryside. My grandmother, who was known for her delicious home-cooked meals, had invited me to help her prepare dinner one evening.

As we worked together in her cozy kitchen, she started telling me about the importance of using fresh, wholesome ingredients in cooking. She explained how each ingredient plays a crucial role in creating a harmonious and flavorful dish. I listened intently, eager to learn everything I could from her.

That evening, my grandmother decided to make a Lentil-Brown Rice Salad for dinner. She pulled out her worn recipe book and began to gather the ingredients we would need. As she measured out the lentils and brown rice, she told me stories of how she had learned this recipe from a dear friend many years ago.

Her friend had traveled to India and had fallen in love with the vibrant and exotic flavors of the cuisine there. When she returned home, she shared her newfound knowledge with my grandmother, who eagerly embraced the new recipe and made it her own.

As we cooked together that evening, my grandmother shared with me the importance of patience and attention to detail in cooking. She showed me how to properly cook the lentils and brown rice, ensuring that they were perfectly tender and flavorful. She also taught me how to balance the spices and seasonings, creating a dish that was both savory and satisfying.

As we sat down to enjoy the finished Lentil-Brown Rice Salad, I marveled at how delicious and nutritious it was. The tender lentils and chewy brown rice were perfectly complemented by the fresh vegetables and aromatic herbs. Each bite was a burst of flavor and texture, a true celebration of good food and good company.

From that moment on, the Lentil-Brown Rice Salad became a staple in our household. My grandmother would make it for special occasions and family gatherings, always with a smile on her face and a twinkle in her eye. She would tell me stories of her friend and the adventures they had shared, passing down not only the recipe but also the memories and traditions that went along with it.

Over the years, I have made the Lentil-Brown Rice Salad countless times, each time savoring the memories and the flavors of my childhood. I have shared the recipe with friends and loved ones, spreading the joy and the love that my grandmother instilled in me.

As I think back on that fateful evening in my grandmother's kitchen, I am filled with gratitude for the lessons she taught me and the memories we created together. The Lentil-Brown Rice Salad will always hold a special place in my heart, a reminder of the love and the legacy that she passed down to me.

And so, I continue to cook and to share this recipe with others, knowing that each time I do, I am honoring my grandmother and the cherished moments we spent together in her kitchen. The Lentil-Brown Rice Salad will forever be a symbol of love, tradition, and the joy of cooking.