Rice and Lentil Salad

Vegan Rice and Lentil Salad Recipe with Green Bell Pepper and Tomato

Preparation time: 10 minutes | Cooking time: 45 minutes | Servings: 4 |

Vegan diet

Introduction

Rice and Lentil Salad is a delicious and nutritious dish that combines the earthy flavors of lentils with the light and fluffy texture of rice. This salad is perfect for a light lunch or as a side dish for a summer barbecue.

History

Rice and Lentil Salad has been a staple in many cultures for centuries. Lentils have been cultivated for over 8,000 years and are a popular ingredient in many Middle Eastern, Indian, and Mediterranean dishes. The combination of lentils and rice provides a complete protein source, making it a popular choice for vegetarians and vegans.

Ingredients

2 cups water
1 can (14.5 oz or 411 g) vegetable broth
0.5 cup brown lentils
1 cup basmati or long-grain rice
0.5 tsp salt
1 large green bell pepper, seeded and chopped
2 large tomatoes, chopped
1 tbsp capers, drained
3 tbsp olive oil
2 tbsp fresh lemon juice

How to prepare

In a saucepan, heat 3 qt (2.84 liter) of water and vegetable broth over high heat until boiling.
Add lentils to the saucepan, cover, and simmer for 25 minutes.
Add basmati rice and salt to the simmering mixture.
Cover and simmer for an additional 20 minutes, or until the rice and lentils are tender.
Remove from heat and stir in green pepper, tomatoes, capers, olive oil, and lemon juice.
Toss the mixture well to combine.
Serve warm, or refrigerate to serve cold later.

Variations

Add diced cucumbers or red onions for extra crunch and flavor.
Mix in some chopped fresh herbs, such as parsley, mint, or cilantro, for a burst of freshness.
For a Mediterranean twist, add crumbled feta cheese and olives to the salad.

Notes

Lentils come in many different colors such as red and green. Any color can be substituted in this recipe.

Cooking Tips & Tricks

Be sure to rinse the lentils before cooking to remove any dirt or debris.

- For added flavor, you can sauté the vegetables in a little olive oil before adding them to the salad.

- Feel free to customize the salad with your favorite herbs and spices, such as cumin, coriander, or paprika.

Serving Suggestions

Rice and Lentil Salad can be served as a main dish or as a side dish alongside grilled chicken or fish. It pairs well with a simple green salad or a side of roasted vegetables.

Cooking Techniques

The key to making a delicious Rice and Lentil Salad is to cook the lentils and rice until they are tender but still slightly firm. Be sure to stir the salad gently to avoid breaking up the grains of rice.

Ingredient Substitutions

You can use any type of lentils in this recipe, such as green, brown, or red lentils.

- If you don't have vegetable broth on hand, you can use water or chicken broth instead.

- Feel free to swap out the green pepper for red, yellow, or orange peppers for a pop of color.

Make Ahead Tips

Rice and Lentil Salad can be made ahead of time and stored in the refrigerator for up to 3 days. Just be sure to give it a good stir before serving to redistribute the flavors.

Presentation Ideas

To make your Rice and Lentil Salad look extra appetizing, garnish it with a sprinkle of fresh herbs, a drizzle of balsamic glaze, or a handful of toasted nuts or seeds. Serve it in a colorful bowl or on a bed of mixed greens for a beautiful presentation.

Pairing Recommendations

This salad pairs well with a variety of dishes, such as grilled chicken, roasted vegetables, or a simple green salad. For a complete meal, serve it with a side of crusty bread or pita chips.

Storage and Reheating Instructions

Store any leftover Rice and Lentil Salad in an airtight container in the refrigerator for up to 3 days. To reheat, simply microwave the salad for a minute or two until warmed through, or enjoy it cold straight from the fridge.

Nutrition Information

Calories per serving

One serving of Rice and Lentil Salad contains approximately 300 calories. This makes it a light and satisfying meal option that won't weigh you down.

Carbohydrates

One serving of Rice and Lentil Salad contains approximately 40 grams of carbohydrates. Carbohydrates are an important source of energy for the body and are essential for brain function and muscle performance.

Fats

Each serving of Rice and Lentil Salad contains about 10 grams of fat. The olive oil in the salad provides heart-healthy monounsaturated fats, which can help lower cholesterol levels and reduce the risk of heart disease.

Proteins

This salad is a good source of plant-based protein, with each serving containing around 12 grams. Lentils are rich in protein and essential amino acids, making them an excellent choice for vegetarians and vegans.

Vitamins and minerals

Rice and Lentil Salad is packed with essential vitamins and minerals, including vitamin C, vitamin K, folate, iron, and potassium. These nutrients are important for maintaining a healthy immune system, strong bones, and overall well-being.

Alergens

This recipe is free of common allergens such as dairy, nuts, and gluten. However, if you have specific food allergies, be sure to check the labels of the ingredients you use to ensure they are safe for you to consume.

Summary

Overall, Rice and Lentil Salad is a nutritious and balanced dish that provides a good mix of carbohydrates, fats, proteins, vitamins, and minerals. It's a great option for anyone looking to add more plant-based foods to their diet.

Summary

Rice and Lentil Salad is a versatile and nutritious dish that is perfect for a light lunch or as a side dish for a summer barbecue. Packed with protein, fiber, and essential vitamins and minerals, this salad is a healthy and satisfying option for anyone looking to add more plant-based foods to their diet.

How did I get this recipe?

The memory of discovering this recipe for the first time is a happy memory that I will always cherish. It all started when I was a young girl, eager to learn how to cook like my own grandmother. I spent countless hours in the kitchen with her, watching her chop, mix, and stir various ingredients to create delicious meals that always brought our family together.

One day, while digging through an old recipe box that had been passed down through generations, I stumbled upon a faded index card with the words "Rice and Lentil Salad" scrawled across it in my grandmother's elegant handwriting. Intrigued by the simplicity of the ingredients listed – rice, lentils, vegetables, herbs, and a tangy vinaigrette – I knew I had to give it a try.

I asked my grandmother about the recipe, and she smiled warmly as she recounted how she had learned it from a dear friend many years ago. She explained that the dish was a staple in her friend's household, a refreshing and nutritious salad that could be enjoyed on its own or as a side dish with grilled meats or roasted vegetables.

Excited to try my hand at making the Rice and Lentil Salad, I gathered all the necessary ingredients and set to work in the kitchen. I cooked the rice and lentils separately until they were tender but still slightly firm, then tossed them together in a large bowl with a colorful assortment of diced bell peppers, cucumbers, tomatoes, and green onions.

Next, I whisked together a simple vinaigrette made with olive oil, red wine vinegar, Dijon mustard, garlic, and a pinch of sugar. I poured the dressing over the salad and gently tossed everything together, allowing the flavors to meld and mingle.

As I took my first bite of the Rice and Lentil Salad, I was transported to a place of pure culinary bliss. The nutty flavor of the lentils combined perfectly with the fluffy rice and crunchy vegetables, while the tangy vinaigrette added a burst of brightness that tied everything together.

I proudly served the salad to my family that evening, and their eyes lit up with delight as they sampled the dish. My grandmother beamed with pride as she watched me carry on the tradition of sharing delicious meals with loved ones, just as she had done for so many years.

Since that day, the Rice and Lentil Salad has become a beloved favorite in our family, a dish that always brings back fond memories of my grandmother and the joy of cooking together. I have shared the recipe with friends, coworkers, and neighbors, spreading the love and warmth that comes from a homemade meal made with care and attention to detail.

As I sit here now, reflecting on that happy memory of discovering the Rice and Lentil Salad recipe for the first time, I am filled with gratitude for the rich culinary heritage that has been passed down to me. I am proud to carry on the tradition of cooking and sharing delicious meals with those I hold dear, just as my grandmother did before me. And I know that with each bite of this flavorful and satisfying dish, I am honoring her legacy and the joy that comes from creating something truly special in the kitchen.