Nutritious lentil and rice salad with fresh, vibrant flavors.
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Nutrition per Serving
Ingredients
Estimated total cost: €4.79 · €0.80/serving
- 1 1/4 cups Puy lentils, rinsed and drained (do not soak lentils before cooking)Est. price €1.10–€1.80
- 1/3 cup freshly squeezed lime juice (use a citrus reamer for maximum juice extraction)Est. price €0.35–€0.60
- 2 tablespoons premium extra-virgin olive oil (choose a high-quality oil for best flavor)Est. price €0.50–€1.20
- 4 teaspoons finely minced garlic (roast garlic for a milder taste)Est. price €0.15–€0.30
- 1 teaspoon ground cumin (toast cumin seeds before grinding for enhanced flavor)Est. price €0.08–€0.18
- 3/4 teaspoon organic cane sugar (adjust sweetness to taste)Est. price €0.06–€0.12
- Kosher salt and freshly ground black pepper to tasteEst. price €0.02–€0.05
- 2 cups steamed brown rice or aromatic brown basmati rice, cooled (fluff rice with a fork to prevent clumping)Est. price €1.20–€2.50
- 1 ripe tomato, halved, deseeded, and chopped (use a serrated knife for clean tomato cuts)Est. price €0.40–€0.90
- 1/3 cup roughly chopped flat-leaf parsley, plus sprigs for garnish (chiffonade the parsley for a delicate touch)Est. price €0.25–€0.45
Steps
- 1In a saucepan, combine lentils with enough water to cover them by 3 inches. Bring the mixture to a boil over medium-high heat. Lower the heat to simmer and continue cooking until the lentils are tender, approximately 20 minutes. If needed, add more water during cooking to ensure the lentils remain submerged. Once cooked, drain the lentils thoroughly. Spread them out on a baking sheet to cool down before using in your recipe.
- 2In a small bowl, combine lime juice, oil, minced garlic, cumin, and sugar. Whisk the ingredients together until well mixed. Season the dressing with salt and pepper according to your taste preferences.
Cultural note
Lentil Rice Salad is inspired by Mediterranean and Middle Eastern cuisine, known for their use of fresh ingredients and bold flavors. Lentils are a staple in many cultures due to their affordability and nutritional value. This dish showcases a blend of herbs, spices, and citrus flavors commonly found in Mediterranean…
Seasonal note
This Lentil Rice Salad is a versatile dish that can be enjoyed year-round. Lentils are typically available year-round, while tomatoes, parsley, and avocados are best in the summer months. Lime is often in season during the winter.
Health note
This dish is a nutritious option packed with plant-based protein, fiber, and vitamins. It is low in sugar and saturated fat, making it a heart-healthy choice. The combination of lentils, rice, and vegetables provides a good balance of carbohydrates, protein, and healthy fats.
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