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Rice and Lentil Salad

A simple salad for healthy-eating fans never goes amiss!

NashaDashaAuthor avatar
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Rice and lentil salad
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Composition / ingredients

Servings:
Translation table of volumetric measures
Nutrients and energy value of the composition of the recipe
By weight of the composition:
Proteins 21 % 6 g
Fats 17 % 5 g
Carbohydrates 62 % 18 g
149 kcal
GI: 44 / 56 / 0
  • Heat 1 tablespoon of oil in a large pot. Add the finely chopped carrot, onion, and garlic and cook until golden, about 5 minutes. Pour in 2.5 cups of broth, add the lentils, and bring to a boil over high heat. Lower the heat to medium, cover, and cook for about 15 minutes until the lentils are tender, stirring well throughout. Once the lentils are done, transfer them to a large dish. Meanwhile, bring the remaining 2 cups of broth and the bay leaf to a boil. When it boils, add the rice and bring it back to a boil. Cover and cook over low heat until the rice is tender, about 20 minutes (don't stir the rice). Take the pot off the heat and fluff the rice well with a large fork. Add the rice to the dish with the lentils. Stir in the chopped olives, parsley, cumin, and lemon zest. Mix everything well and dress it with the remaining 3 tablespoons of oil. Season to taste with salt and pepper. Serve the salad warm.

Caloric content of the products possible in the composition of the dish

  • Raw wild rice - 353  kcal/100g
  • Brown raw rice - 360  kcal/100g
  • Boiled brown rice - 119  kcal/100g
  • White fortified raw rice - 363  kcal/100g
  • White fortified boiled rice - 109  kcal/100g
  • White rice, steamed, with long grains raw - 369  kcal/100g
  • Steamed white rice, boiled with long grains - 106  kcal/100g
  • Instant dry rice - 374  kcal/100g
  • Instant rice, ready to eat - 109  kcal/100g
  • Fig - 344  kcal/100g
  • Carrots - 33  kcal/100g
  • Dried carrots - 275  kcal/100g
  • Boiled carrots - 25  kcal/100g
  • Garlic - 143  kcal/100g
  • Bay leaf - 313  kcal/100g
  • Ground black pepper - 255  kcal/100g
  • Parsley greens - 45  kcal/100g
  • Cumin - 333  kcal/100g
  • Dried, uncooked lentils - 340  kcal/100g
  • Dried boiled lentils - 106  kcal/100g
  • Lentils - 340  kcal/100g
  • Olives - 166  kcal/100g
  • Salt - 0  kcal/100g
  • Onion - 41  kcal/100g
  • Olive oil - 913  kcal/100g
  • Lemon zest - 47  kcal/100g
  • Broth - 15  kcal/100g

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