Herb Citrus Lentil & Brown Rice Salad

20 55 357
Ingredients Minutes Calories
Prep Cook Servings
15 min 40 min 4
Herb Citrus Lentil & Brown Rice Salad
Health Rating

Ingredients


1/2 cup Green lentils, raw
2 tbsp Kelp (kombu, tangle) seaweed, raw (pieces)
2 leaf Bay leaf
1 1/2 cup Brown rice, medium-grain, cooked (cooked; cooled)
1/4 cup Olive oil (extra-virgin)
4 clove(s) Garlic (infuse into EVOO)
3 tbsp Lime juice (fresh) (fresh)
3 tbsp Balsamic vinegar
1 tsp Dijon mustard
1/2 tsp Lime peel (zest) (freshly grated)
1/2 tsp Lemon peel (zest)
1/2 tsp Salt and pepper (sea; freshly ground)
1/4 cup diced Carrots
1/4 cup chopped Red bell pepper (diced)
1/4 cup chopped Yellow bell pepper (diced)
1/4 cup Green onion, scallion, ramp (minced)
1/4 cup Raisins, seedless (sultana) (chopped)
1 tbsp Parsley, fresh (minced)
1 tbsp Mint, fresh (minced)
1 tbsp Chives (minced)

Instructions


1.     Place lentils in a medium bowl and cover with water by 2 inches.  Add kombu and soak at room temperature for 2 – 4 hours.  Drain and rinse.

2.     Place lentils in a small saucepan.  Add bay leaves and 2 cups water.  Bring to a boil then simmer gently for 15 minutes or until lentils are soft but still hold their shape.  Drain, rinse with cold water and let lentils cool to room temperature.

3.     Combine olive oil with smashed garlic cloves to create a garlic-infused olive oil.  Refrigerate for at least 15 minutes.  Discard garlic.

4.     For dressing: In a container with a lid, combine garlic-infused oil, lime juice, balsamic vinegar, Dijon mustard, lemon & lime zest, and sea salt.  Place the lid on the container and shake vigorously until the dressing has emulsified and all ingredients are well combined.  Taste and season with additional salt and pepper.

5.     In a large bowl, combine lentils, brown rice, carrots, peppers, raisins, and herbs.  Add dressing and stir gently to combine.  This can be made up to 2 hours ahead or you can serve immediately.  

Nutrition Facts

Per Portion

Calories 357
Calories from fat 135
Calories from saturated fat 19.3
Total Fat 15.0 g
Saturated Fat 2.1 g
Trans Fat 0.0 g
Polyunsaturated Fat 2 g
Monounsaturated Fat 10.3 g
Cholesterol 0
Sodium 185 mg
Potassium 418 mg
Total Carbohydrate 47 g
Dietary Fiber 5.7 g
Sugars 8.7 g
Protein 9.0 g

Dietary servings

Per Portion


Fruit 0.3
Grain 0.7
Meat Alternative 0.6
Vegetables 1.0

Energy sources


Pygal52%467.5300659677366201.2088687925963238%294.8624466957938216.252282639129510%352.7769618329747111.5795666940246352%38%10%CarbohydratesFatProtein

Notes:

Raisins contain oligos and balamic vinegar contains fructose. 

The salad yields 4 servings. 

Eat only 1 serving to remain Low FODMAP.

Recipe from:
Lunch
Main
Salad
Side