Common in many diets around the world and a great way to use pantry staples, this brown rice and lentil salad will please every palate. The pairing of rice and lentils makes a perfect protein, and its hard to imagine a more healthful and delicious combination.
Servings: 6
Serving Size: 1 cup each
Prep Time: 15 min
Cook Time: 35 min
1/2 cup uncooked brown rice
1/2 cup dry Puy Lentils
2 cups low-sodium chicken or vegetable stock OR
water seasoned with 1 tsp bullion
1 Tbsp Extra Virgin Olive Oil
2 cloves garlic, pressed through a garlic press
Juice of 1 Fresh Lime
2 Tbsp Red Wine Vinegar (can use lemon juice or plain vinegar
if that is what you have)
2 tsp Dijon Mustard
1/2 tsp sea salt
Freshly ground Black Pepper
3 green onions, trimmed and chopped
1 -2 tomatoes, chopped
1 Tbsp Fresh Parsley, finely chopped
1. Combine the rice and lentils along with stock or cooking liquid in a medium saucepan and cook until all water is absorbed, about 40 minutes. You can use the oven method for cooking these, too. Just place all ingredients in a covered casserole dish and bake at 350 degrees for 40 minutes.
2. Remove cooked rice and lentils from heat. Place into a decorative salad bowl and fluff with a fork. Let cool.
3. Prepare dressing by combining olive oil, garlic, lime juice, red wine vinegar, mustard, salt, and pepper into a small Mason jar. Put the lid on and shake well. Otherwise, whisk well in a small bowl.
4. Add chopped green onions, tomatoes and parsley to cooled rice and lentils.
5. Add dressing. Toss to combine. Serve chilled.
Servings: 6
Serving Size: 1 cup each
Nutrition per Serving: 157 Calories, 4g Total Fat, 1g Saturated Fat, 1g Polyunsaturated Fat, 2g Monounsaturated Fat, 0mg Cholesterol, 228mg Sodium, 25g Carbs, 6g Fiber, 7g Protein
From: The Eat Clean Diet Recharged by Tosco Reno, Robert Kennedy 2009 VIA Today's Diet and Nutrition
0 comments:
Post a Comment