Lentil and Rice Salad
Lentils and rice make a great combination in this colorful and nutritious salad.
Vegan. Hands-on time: 10 mins. Total time: 40 mins.
Contributed by (March 2003).
Photo © Veg World
This is an attractive salad that contains a good balance of protein and carbohydrates, and is low on fat. I often make it for pot-luck suppers or as part of a buffet dinner. This recipe will produce six to eight tasty portions.
- ½ cup (3 oz, 75 g) of green or brown lentils (puy lentils are especially good here)
- 1 tbsp. olive oil
- 1 small onion, chopped
- 1 clove garlic, finely minced
- ½ cup (3 oz, 75 g) white long-grain rice
- 1 cup (8 fl oz, 240 ml) boiling water
- 1 large tomato, cut into small chunks
- A few leaves of fresh cilantro (coriander) or basil, chopped
- Several lettuce leaves, chopped
Cook the lentils in water until they are tender (20 to 30 minutes). Drain and rinse.
Sauté the onion and garlic in the olive oil for about five minutes.
Wash the rice under running water, and add it to the onions and garlic. Stir well to make sure that all the grains are coated. Cook for a few more minutes.
Add the boiling water, and bring back to the boil. Simmer gently for about ten minutes, or until the rice is completely cooked and the water has been fully absorbed. Add a little more water if necessary to prevent the rice drying out.
Remove from the heat. Add the lentils, then add the remaining ingredients. Mix well, and cool completely before serving.
Note: For reasons of food safety, you should never leave cooked rice at room temperature for more than about half an hour. In this recipe, aim to mix and cool the salad as soon as possible after cooking the rice. Keep it refrigerated if you don't plan to eat it straight away. Use within two days.
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Note on quantities and temperatures:
Quantities are given in American (cups), imperial (oz, fl oz) and metric (g, ml) units. Do not mix the units - use one or other system throughout the recipe.
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Oven temperatures are given in degrees F (Fahrenheit) and C (Celsius).
For fan-assisted ovens, reduce the temperature by 20F or 10C.