Rice and Lentil Salad with Herbs

17 Reviews
100% would make this recipe again

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Ingredients

??? basmati rice ???
??? extra virgin olive oil ???
??? lemon, freshly squeezed ???
??? soy sauce ???
??? curry powder ???
??? lentils (canned), rinsed and drained ???
??? green onions/scallions, finely sliced ???
??? garlic, finely chopped ???
??? Italian parsley, fresh, finely chopped ???
??? fresh basil, finely chopped ???
??? ground pepper to taste [optional] ???

Method

  1. Cook the rice. Let stand in the refrigerator at least 30 min (this step can be made ahead).
  2. In a small bowl, combine the oil, lemon juice, soy sauce, and curry.
  3. Put the rice in a salad bowl. Add the lentils, green onion, garlic and herbs. Pour the vinaigrette over the salad, add a little ground pepper, then toss gently. Let stand 10 min then serve.

Nutrition Facts Table

per 1 serving (300 g)

Amount

% Daily Value

Calories

390

Fat

8 g

12 %

Saturated 1.1 g
+ Trans 0 g

6 %

Cholesterol

0 mg

Sodium

280 mg

12 %

Carbohydrate

67 g

22 %

Fibre

6 g

24 %

Sugars

3 g

Net Carbs

61 g

Protein

14 g

Vitamin A

9 %

Vitamin C

27 %

Calcium

6 %

Iron

35 %
More info

Claims

This recipe is :
Diet-related health claims  :
Heart-healthy
Excellent source of  :
Fibre, Folacin, Iron, Magnesium, Manganese, Phosphorus, Selenium, Vitamin K, Zinc
Good source of  :
Copper, Niacin, Pantothenic Acid, Potassium, Vitamin B1, Vitamin B6, Vitamin E
Source of  :
Calcium, Vitamin A, Vitamin B2, Vitamin C
Low  :
Saturated Fat
Free  :
Added Sugar, Cholesterol, Trans Fat
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 4
Fruits 0
Vegetables 0
Meat and Alternatives 1
Fats 1 ½
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

17 Reviews (16 with rating only) 100% would make this recipe again

My Notes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

Top Reviews

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Anonyme
october 20, 2021 | I would make this recipe again

It was a very cold winter day so I warmed it up before serving. Comforting and pleasant enough, but it could've done with more flavour for my tastes; I'd bump up the curry next time.

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