Herb Citrus Lentil & Brown Rice Salad

21 55 349
Ingredients Minutes Calories
Prep Cook Servings
15 min 40 min 4
Herb Citrus Lentil & Brown Rice Salad
Health Highlights

Ingredients


2 tbsp Kelp (kombu, tangle) seaweed, raw (pieces)
1/2 cup Green lentils, raw
2 leaf Bay leaf
2 cup Water
1/4 cup Extra virgin olive oil
4 clove(s) Garlic
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 1/2 cup Brown rice, medium-grain, cooked (cooked; cooled)
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 (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 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 garlic-infused olive oil.  Refrigerate for at least 15 minutes.  Discard garlic.
  4. For the 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.  

Notes:

Quick Tip

  • The salad yields 4 servings. Eat only 1 serving to remain Low FODMAP.

Nutrition Facts

Per Portion

Calories 349
Calories from fat 134
Calories from saturated fat 19.6
Total Fat 14.9 g
Saturated Fat 2.2 g
Trans Fat 0.0 g
Polyunsaturated Fat 2 g
Monounsaturated Fat 10.3 g
Cholesterol 0.1 mg
Sodium 206 mg
Potassium 416 mg
Total Carbohydrate 48 g
Dietary Fiber 5.8 g
Sugars 11.4 g
Protein 8.8 g

Dietary servings

Per Portion


Fruit 0.3
Grain 0.7
Meat Alternative 0.6
Vegetables 1.0

Energy sources


Pygal51%467.653276997848199.1189235897894338%295.4181794512587218.366174968542110%352.68936908463417111.60820220786351%38%10%CarbohydratesFatProtein

Meal Type(s)

Lunch
Main
Salad
Side




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