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Lentil and Rice Salad Recipe

Lentil and Rice Salad Recipe

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Ingredients

Count

Nutrition

176

Calories

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Ingredients:

Serving

1 1/2 cups water
3 tbsp extra-virgin olive oil
1/2 tsp salt
1 cup long- grain rice
1/4 cup dried lentils , picked over
4 scallions, chopped
1/4 cup chopped fresh flat-leaf parsley
1/4 cup chopped fresh dill
1/2 english cucumber, seeded and diced (1 cup)
2 tbsp fresh lemon juice
1 cup yellow pear or cherry tomatoes, halved

Directions:

Bring water, 1 tablespoon oil, and salt to a boil in a 2-quart saucepan, then stir in rice. Return to a boil and cover pan. Reduce heat to low and simmer rice until water is absorbed and rice is tender, about 15 minutes. Fluff rice with a fork and let stand, covered, 5 minutes.
While rice is simmering, cook lentils in a saucepan of boiling water until just tender, 15 to 20 minutes. Drain in a sieve.
Spread rice and lentils in a shallow baking pan and cool 10 minutes. Transfer to a bowl and toss gently with remaining 2 tablespoons oil, remaining ingredients, and salt and pepper to taste.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	175.6 Kcal (735 kJ)
Calories from fat	101.37 Kcal
		% Daily Value*
Total Fat	11.26g	17%
Sodium	299.85mg	12%
Potassium	238.38mg	5%
Total Carbs	15.48g	5%
Sugars	5.49g	22%
Dietary Fiber	5.94g	24%
Protein	4.14g	8%
Vitamin C	14.9mg	25%
Iron	19.1mg	106%
Calcium	45.4mg	5%

Amount Per 100 g
Calories	75.1 Kcal (314 kJ)
Calories from fat	43.36 Kcal
		% Daily Value*
Total Fat	4.82g	17%
Sodium	128.25mg	12%
Potassium	101.96mg	5%
Total Carbs	6.62g	5%
Sugars	2.35g	22%
Dietary Fiber	2.54g	24%
Protein	1.77g	8%
Vitamin C	6.4mg	25%
Iron	8.2mg	106%
Calcium	19.4mg	5%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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