Rice and Lentil Salad I

Rice and Lentil Salad I Recipe from France | Wild Rice, Brown Rice, Lentils, Tomatoes, Carrots, Basil, Mint, Red Wine Vinegar

Region / culture: France | Preparation time: 15 minutes | Cooking time: 45 minutes | Servings: 4

Introduction

Rice and Lentil Salad is a delicious and nutritious dish that is perfect for a light lunch or as a side dish for dinner. This recipe combines the earthy flavors of wild rice and lentils with the freshness of bell peppers, cherry tomatoes, and herbs. The dressing adds a tangy kick that ties everything together perfectly.

History

Rice and lentil salads have been enjoyed for centuries in various cultures around the world. The combination of rice and lentils provides a complete protein source, making it a popular choice for vegetarians and vegans. This particular recipe adds a modern twist with the addition of colorful vegetables and a flavorful dressing.

Ingredients

1 cup wild rice
1 cup long-grain brown rice
1 cup green (French) lentils
1 each red, yellow, green bell pepper, chopped
2 cups small cherry tomatoes
1 or 2 carrots
0.25 cup chopped fresh basil (more or less)
1 to 2 tbsp chopped fresh mint
non-fat tomato-herb dressing (Trader Joe's)
red wine vinegar

How to prepare

Cook the grains separately in 2 cups of water until they are done, which should take about 45 minutes or less.
Combine the cooked grains with bell peppers, cherry tomatoes, carrots, basil, and mint.
For the dressing, I used a prepared nonfat tomato-herb dressing mixed with red wine vinegar in equal parts. I did this because I usually find prepared nonfat dressings to be too thick and sweet for my taste.

Variations

Add some crumbled feta cheese for a creamy and tangy addition.
Swap out the vegetables for your favorites, such as cucumbers, olives, or avocado.
Try using a different type of grain, such as quinoa or barley, for a unique twist.

Cooking Tips & Tricks

Be sure to cook the grains separately to ensure that they are cooked to perfection.

- Feel free to customize the salad with your favorite vegetables and herbs.

- The dressing can be adjusted to suit your taste preferences - feel free to add more vinegar or herbs as needed.

Serving Suggestions

This Rice and Lentil Salad can be served as a light lunch on its own, or as a side dish for dinner. It pairs well with grilled chicken or fish for a complete meal.

Cooking Techniques

Be sure to cook the grains separately to ensure that they are cooked to perfection.

- Chop the vegetables into bite-sized pieces for easy eating.

- Mix the dressing with the salad just before serving to prevent the grains from becoming soggy.

Ingredient Substitutions

Use any type of rice or lentils that you have on hand.

- Feel free to swap out the vegetables for whatever is in season or available.

- Use a different type of dressing if you prefer, such as a balsamic vinaigrette or lemon tahini dressing.

Make Ahead Tips

This Rice and Lentil Salad can be made ahead of time and stored in the refrigerator for up to 3 days. Just be sure to add the dressing just before serving to keep the salad fresh and crisp.

Presentation Ideas

Serve this salad in a large bowl or on a platter for a beautiful presentation. Garnish with fresh herbs or a sprinkle of feta cheese for an extra pop of color and flavor.

Pairing Recommendations

This Rice and Lentil Salad pairs well with a variety of dishes, such as grilled chicken, fish, or tofu. It also goes well with a side of crusty bread or a simple green salad.

Storage and Reheating Instructions

Store any leftovers of this 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.

Nutrition Information

Calories per serving

Each serving of this Rice and Lentil Salad contains approximately 250 calories, making it a light and satisfying meal option.

Carbohydrates

This Rice and Lentil Salad is a great source of carbohydrates, providing energy to fuel your day. The wild rice, long-brown rice, and lentils all contribute to the carbohydrate content of this dish.

Fats

This salad is low in fat, making it a healthy choice for those looking to watch their fat intake. The dressing used in this recipe is nonfat, further reducing the fat content of the dish.

Proteins

The combination of rice and lentils in this salad provides a complete protein source, making it a great option for vegetarians and vegans. The vegetables also contribute some protein to the dish.

Vitamins and minerals

This Rice and Lentil Salad is packed with vitamins and minerals from the colorful vegetables used in the recipe. Bell peppers are a great source of vitamin C, while carrots provide beta-carotene. The fresh herbs also add a boost of vitamins and minerals.

Alergens

This recipe is free of common allergens such as nuts, dairy, and gluten. However, be sure to check the ingredients in the dressing to ensure that it is safe for any specific allergies.

Summary

Overall, this Rice and Lentil Salad is a nutritious and balanced meal option that is low in fat and calories. It provides a good source of carbohydrates, proteins, vitamins, and minerals, making it a healthy choice for any meal.

Summary

Rice and Lentil Salad is a delicious and nutritious dish that is perfect for a light lunch or as a side dish for dinner. This recipe is packed with vitamins, minerals, and protein, making it a healthy choice for any meal. Customize the salad with your favorite vegetables and herbs for a dish that is sure to please.

How did I get this recipe?

The moment I found this recipe is one that will always be special to me. It was a hot summer day and I was visiting my dear friend Mary at her cozy farmhouse. Mary was an incredible cook, always whipping up delicious dishes with ingredients she grew in her own garden. As we chatted over a cup of tea, Mary mentioned she had just made a refreshing rice and lentil salad for lunch. She described the ingredients and the flavors so vividly that I could practically taste it just from her words.

I was intrigued by the sound of this salad and asked Mary if she would be willing to share the recipe with me. With a warm smile, she agreed and led me to her kitchen where we gathered the ingredients and started cooking together. Mary explained each step of the recipe with such patience and passion that I couldn't help but feel inspired. As we sat down to enjoy the salad, I knew that this recipe would become a staple in my own kitchen.

Over the years, I have made this rice and lentil salad countless times, tweaking and adjusting the recipe to suit my own taste. Each time I prepare it, I am reminded of that special day at Mary's farmhouse, where I learned not just a new recipe, but also the joy of cooking and sharing delicious food with loved ones.

The key to making this salad truly delicious lies in the freshness of the ingredients. I always start by cooking the rice and lentils separately, ensuring that they are perfectly cooked and not too mushy. While the rice is cooking, I prepare the dressing by whisking together olive oil, lemon juice, garlic, and a touch of honey for sweetness.

Once the rice and lentils are cooked and the dressing is ready, I combine them in a large bowl along with an assortment of colorful vegetables. I love using cherry tomatoes, cucumber, red onion, and bell peppers for a vibrant and crunchy texture. Fresh herbs like parsley and mint add a burst of flavor, while feta cheese crumbles provide a creamy and salty contrast.

I toss everything together gently, making sure that each ingredient is evenly coated with the tangy dressing. The final touch is a sprinkling of toasted nuts or seeds for added crunch and a drizzle of extra virgin olive oil for richness. The result is a beautiful and nutritious salad that is perfect for a light lunch or a side dish at a summer barbecue.

As I sit down to enjoy a bowl of this rice and lentil salad, I can't help but feel grateful for the wonderful friends and mentors who have shared their recipes and love of cooking with me over the years. Each dish I prepare is not just a meal, but a story of friendship, learning, and the simple pleasures of good food shared with those we cherish.

I hope that this recipe will bring you as much joy and satisfaction as it has brought me. May you savor each bite and remember the special moments and people who have inspired you to cook with passion and creativity. Happy cooking!