Craving a dish that's not just a salad, but a flavor explosion that will transform your meal time? Get ready to tantalize your taste buds with this incredible wild rice lentil salad that promises to be your new obsession! Packed with nutrient-rich ingredients and bursting with fresh, vibrant flavors, this recipe is about to become your go-to meal for healthy eating that doesn't compromise on taste. Whether you're a health enthusiast, a busy professional, or simply someone who loves delicious food, this recipe is your ticket to a culinary masterpiece that will leave you wanting more.
Prep Time: 15 mins
Cook Time: 45 mins
Total Time: 1 hrs
Cuisine: American
Serves: 4 servings
Ingredients
- wild rice
- green lentils
- red bell pepper
- carrot
- green onions
- parsley
- olive oil
- lemon juice
- salt
- pepper
Instructions
- Begin by gathering all the ingredients: wild rice, green lentils, red bell pepper, carrot, green onions, parsley, olive oil, lemon juice, salt, and pepper.
- Rinse 1 cup of wild rice under cold water in a fine-mesh strainer. Do the same for 1 cup of green lentils, removing any debris or small stones.
- In a medium saucepan, combine the rinsed wild rice with 3 cups of water and a pinch of salt. Bring to a boil over medium-high heat, then reduce the heat to low, cover, and simmer for about 40-45 minutes, or until the rice is tender and the grains have split open. Once cooked, remove from heat and let it sit, covered, for 10 minutes.
- While the wild rice is cooking, in another saucepan, combine the rinsed green lentils with 3 cups of water. Bring to a boil, then reduce the heat to low and simmer uncovered for about 20-25 minutes, or until the lentils are tender but still hold their shape. Drain any excess water and set aside.
- While the rice and lentils are cooking, prepare the vegetables. Dice 1 red bell pepper and grate 1 medium carrot. Chop 3-4 green onions (both the white and green parts) and roughly chop a handful of fresh parsley.
- In a large mixing bowl, combine the cooked wild rice and green lentils. Add the diced red bell pepper, grated carrot, chopped green onions, and parsley. Stir gently to combine all the ingredients.
- In a small bowl, whisk together 3 tablespoons of olive oil, the juice of 1 lemon, and salt and pepper to taste. Adjust the seasoning as needed.
- Pour the dressing over the salad mixture and toss gently to coat all the ingredients evenly.
- Let the salad sit for at least 10 minutes to allow the flavors to meld together. This salad can be served warm or chilled, making it a versatile dish for any occasion.
- Before serving, give the salad a final toss and adjust the seasoning with additional salt, pepper, or lemon juice if desired.
Tips
- Rinse your grains thoroughly to remove any excess starch and potential debris, ensuring a clean and perfect texture.
- Don't overcook the lentils and wild rice - they should be tender but still maintain their shape and integrity.
- Let the salad rest for at least 10 minutes after dressing to allow the flavors to fully develop and meld together.
- For extra flavor, consider toasting the wild rice lightly in a dry pan before cooking to enhance its nutty undertones.
- This salad is incredibly versatile - feel free to add additional herbs like mint or cilantro for a unique twist.
- For a protein boost, consider adding feta cheese or roasted nuts like almonds or pecans.
- The salad can be made ahead and stored in the refrigerator for 2-3 days, making it perfect for meal prep.
Nutrition Facts
Calories: 320kcal
Carbohydrates: 55g
Protein: 15g
Fat: 8g
Saturated Fat: 1g
Cholesterol: 0mg
