Rice and Lentil Salad with Herbs

17 Reviews
100% would make this recipe again

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Preparation : 10 min Cooking : 15 min Standing : 10 min
390 calories/serving

Ingredients

2/3 cup basmati rice 130 g
1 tbsp extra virgin olive oil 15 mL
1 1/2 tbsp lemon, freshly squeezed 1/2 lemon
1 tbsp soy sauce 15 mL
1 tsp curry powder 3 g
1 cup lentils (canned), rinsed and drained 250 mL
1 green onions/scallions, finely sliced
1 clove garlic, finely chopped
1/4 cup Italian parsley, fresh, finely chopped 22 g
1 tsp fresh basil, finely chopped 1 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 small bowl, combine the oil, lemon juice, soy sauce, and curry.
  3. Put the rice in a salad bowl. Add the lentils, green onion, garlic and herbs. Pour the vinaigrette over the salad, add a little ground pepper, then toss gently. Let stand 10 min then serve.

Nutrition Facts Table

per 1 serving (300 g)

Amount

% Daily Value

Calories

390

Fat

8 g

12 %

Saturated 1.1 g
+ Trans 0 g

6 %

Cholesterol

0 mg

Sodium

280 mg

12 %

Carbohydrate

67 g

22 %

Fibre

6 g

24 %

Sugars

3 g

Net Carbs

61 g

Protein

14 g

Vitamin A

9 %

Vitamin C

27 %

Calcium

6 %

Iron

35 %
More info

Claims

This recipe is :
Diet-related health claims  :
Heart-healthy
Excellent source of  :
Fibre, Folacin, Iron, Magnesium, Manganese, Phosphorus, Selenium, Vitamin K, Zinc
Good source of  :
Copper, Niacin, Pantothenic Acid, Potassium, Vitamin B1, Vitamin B6, Vitamin E
Source of  :
Calcium, Vitamin A, Vitamin B2, Vitamin C
Low  :
Saturated Fat
Free  :
Added Sugar, Cholesterol, Trans Fat
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 4
Fruits 0
Vegetables 0
Meat and Alternatives 1
Fats 1 ½
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

17 Reviews (16 with rating only) 100% would make this recipe again

My Notes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

Top Reviews

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Anonyme
october 20, 2021 | I would make this recipe again

It was a very cold winter day so I warmed it up before serving. Comforting and pleasant enough, but it could've done with more flavour for my tastes; I'd bump up the curry next time.

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