This lentil rice salad is a delightful and nutritious dish that combines the earthy flavors of lentils and the light texture of white rice. Perfect for a light lunch or a side dish, this salad is enhanced by fresh parsley, crunchy celery, and vibrant green pepper. The vinaigrette dressing ties everything together, making it a refreshing and satisfying meal.
Photos of Lentil Rice Salad Recipe
If you're preparing this dish, you may need to pick up a few items from the supermarket. While lentils and white rice are fairly common, the Swanson® chicken broth might not be something you have on hand. Make sure to also look for fresh parsley and a good quality vinaigrette dressing, as these will bring a lot of flavor to the salad.
Ingredients for Lentil Rice Salad
Swanson® chicken broth: A flavorful base to cook the rice and lentils.
White rice: Adds a light texture and body to the salad.
Dried lentils: Provides an earthy flavor and a good source of protein.
Fresh parsley: Adds a burst of freshness and color.
Ground red pepper: Adds a subtle kick of heat.
Celery: Provides a crunchy texture.
Red onion: Adds a sharp, pungent flavor.
Green pepper: Contributes a mild sweetness and crunch.
Vinaigrette dressing: Ties all the flavors together with a tangy finish.
Lettuce leaves: Serves as a fresh and crisp base for the salad.
One reader, Aryn Lazo says:
This lentil rice salad is a delightful blend of flavors and textures. The fresh parsley and vinaigrette add a refreshing touch, while the lentils and rice make it hearty. Perfect for a light lunch or side dish. Highly recommend!
Cooking Techniques for Lentil Rice Salad
How to heat broth: Bring the broth to a boil in a saucepan over medium-high heat. How to cook rice and lentils: Combine rice and lentils with broth, reduce heat, cover, and cook until done. How to chop parsley: Finely chop fresh parsley for use in the salad. How to dice vegetables: Dice celery, red onion, and green pepper into small, uniform pieces. How to toss salad: Mix the lentil mixture with parsley, ground red pepper, celery, onion, green pepper, and vinaigrette until well coated. How to refrigerate: Cover the salad and refrigerate for at least 2 hours or overnight. How to serve on lettuce leaves: Place the lentil rice salad on large lettuce leaves before serving.
How To Make Lentil Rice Salad
Rice salad enriched with lentils, bell peppers and parsley are served on a bed of fresh lettuce for a low-fat dish that pairs well with any main course.
Serves:
Ingredients
- 1¾cupsSwanson® Chicken Broth,or Swanson® Certified Organic Chicken Broth, or Swanson® Natural Goodness® Chicken Broth
- ½cupwhite rice,(long grain), uncooked
- ½cupdried lentils
- 2tbspfresh parsley,chopped
- 1dashground red pepper
- 1celery stalk,sliced
- 1medium red onion,chopped
- ½cupgreen pepper,or red pepper, diced
- ½cupvinaigrette dressing,fat free
- 6large lettuce leaves
Instructions
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Heat the broth to a boil in a 2-quart saucepan over medium-high heat. Stir in the rice and lentils. Reduce the heat to low.
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Cover and cook for 20 minutes or until done. Let stand for 5 minutes or until the liquid is absorbed.
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Toss the lentil mixture, parsley, ground red pepper, celery, onion, green pepper, and vinaigrette in a large bowl until coated.
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Cover and refrigerate for at least 2 hours or overnight.
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Season to taste, then serve on the lettuce leaves and enjoy!
Nutrition
- Calories: 246.87kcal
- Fat: 11.64g
- Saturated Fat: 2.19g
- Monounsaturated Fat: 3.56g
- Polyunsaturated Fat: 5.31g
- Carbohydrates: 28.93g
- Fiber: 2.55g
- Sugar: 3.27g
- Protein: 7.37g
- Cholesterol: 2.10mg
- Sodium: 109.33mg
- Calcium: 24.29mg
- Potassium: 306.14mg
- Iron: 1.68mg
- Vitamin A: 35.06µg
- Vitamin C: 14.73mg
Helpful Technique for Preparing Lentil Rice Salad
To enhance the flavor of the lentils and rice, consider toasting them in a dry pan for a few minutes before adding them to the broth. This will bring out a nutty aroma and add depth to your salad.
Time-Saving Tips for Preparing Lentil and Rice Salad
Prepare ingredients in advance: Chop the celery, red onion, and green pepper the night before to save time.
Use pre-cooked lentils: Opt for canned or pre-cooked lentils to reduce cooking time.
Quick-cook rice: Use instant or quick-cooking white rice to speed up the process.
Batch cook: Make a larger batch of the lentil rice salad and store it for multiple meals.
Efficient cooling: Spread the cooked lentil mixture on a baking sheet to cool it faster before refrigerating.
Substitute Ingredients For Lentil Rice Salad Recipe
swanson® chicken broth - Substitute with vegetable broth: Provides a similar depth of flavor while making the dish vegetarian-friendly.
white rice - Substitute with quinoa: Adds a nutty flavor and increases the protein content of the salad.
dried lentils - Substitute with canned chickpeas: Offers a similar texture and protein content, and reduces cooking time.
fresh parsley - Substitute with fresh cilantro: Adds a different but complementary fresh herb flavor.
ground red pepper - Substitute with cayenne pepper: Provides a similar level of heat and spice.
celery stalk - Substitute with cucumber: Adds a refreshing crunch and similar texture.
medium red onion - Substitute with shallots: Offers a milder and slightly sweeter flavor.
green pepper - Substitute with red bell pepper: Adds a sweeter flavor and vibrant color.
vinaigrette dressing - Substitute with lemon juice and olive oil: Provides a fresh and tangy dressing with a similar acidic balance.
large lettuce leaves - Substitute with spinach leaves: Adds a different but equally nutritious green base.
Presentation Tips for Lentil Rice Salad
Serve on a large white plate: Place a single lettuce leaf in the center of the plate to create a fresh, crisp base.
Mold the salad: Use a ring mold to shape the lentil rice salad into a neat, compact circle. This adds a professional touch and ensures the salad holds its shape.
Garnish with fresh herbs: Sprinkle finely chopped fresh parsley around the plate and on top of the salad for a burst of color and freshness.
Add a drizzle of vinaigrette: Lightly drizzle extra vinaigrette dressing around the plate in a decorative pattern to enhance both flavor and presentation.
Incorporate texture: Add thinly sliced celery and green pepper on top of the salad for a crunchy texture contrast.
Use microgreens: Place a small bunch of microgreens on top of the salad for an elegant and modern touch.
Finish with a dash of ground red pepper: Lightly dust the salad with ground red pepper for a subtle hint of spice and a pop of color.
Serve with a side of broth: Pour a small amount of warm Swanson® chicken broth into a shot glass and place it on the side of the plate for an interactive dining experience.
Add a touch of citrus: Place a thin slice of lemon or lime on the edge of the plate to add a refreshing citrus note and a splash of color.
Use edible flowers: Decorate the plate with a few edible flowers to elevate the visual appeal and add a touch of sophistication.
Essential Kitchen Tools for Making Lentil and Rice Salad
2-quart saucepan: Used to heat the broth and cook the rice and lentils together.
Lid: To cover the saucepan while the rice and lentils cook, ensuring even cooking and absorption of liquid.
Measuring cups: Essential for accurately measuring the broth, rice, and lentils.
Measuring spoons: Used to measure the parsley and ground red pepper.
Cutting board: Provides a safe surface for chopping the parsley, celery, red onion, and green pepper.
Chef's knife: Ideal for chopping and dicing the vegetables and herbs.
Large mixing bowl: Used to toss the lentil mixture with the vegetables, herbs, and vinaigrette.
Wooden spoon: Useful for stirring the broth, rice, and lentils, as well as tossing the salad ingredients together.
Refrigerator: Necessary for chilling the salad for at least 2 hours or overnight.
Serving platter: To present the salad on the lettuce leaves for serving.
Tongs: Handy for placing the salad onto the lettuce leaves.
Salad dressing bottle: To store and pour the vinaigrette dressing.
Storing and Freezing Lentil Rice Salad
To store leftover lentil rice salad, transfer it to an airtight container and refrigerate for up to 3-4 days. The flavors will meld together and intensify over time, making it even more delicious.
If you want to freeze the salad, it's best to do so before adding the vinaigrette dressing. Place the undressed salad in a freezer-safe container, leaving some room at the top for expansion. Freeze for up to 2 months.
When ready to serve the frozen salad, thaw it overnight in the refrigerator. Once thawed, add the vinaigrette dressing and toss well to combine. Adjust the seasoning if needed, as freezing can sometimes affect the flavor.
If you have already added the vinaigrette dressing to the salad and want to freeze it, keep in mind that the texture of the vegetables may change slightly upon thawing. The salad will still be safe to eat, but it may not have the same crisp texture as freshly made.
To maintain the best quality of the lentil rice salad, consume it within a month of freezing. When thawing, always do so in the refrigerator to prevent bacterial growth.
How To Reheat Leftover Lentil Rice Salad
Stovetop method: place the leftover lentil rice salad in a saucepan over medium-low heat. add a splash of chicken broth or water to help moisten the salad and prevent it from drying out. stir occasionally until the salad is heated through, about 5-7 minutes. be careful not to overheat, as this may cause the vegetables to become mushy.
Microwave method: transfer the leftover lentil rice salad to a microwave-safe dish. cover the dish with a damp paper towel to help retain moisture. microwave on high for 1-2 minutes, stirring halfway through, until the salad is heated through. let the salad sit for a minute before serving to allow the heat to distribute evenly.
Cold serving method: if you prefer to enjoy your leftover lentil rice salad cold, simply remove it from the refrigerator and let it sit at room temperature for 10-15 minutes before serving. this will help take the chill off the salad and allow the flavors to develop further. give the salad a quick toss to redistribute the dressing and ingredients before serving.
Refresh the flavors: to liven up leftover lentil rice salad, consider adding a squeeze of fresh lemon juice, a drizzle of olive oil, or a sprinkle of fresh herbs like parsley or cilantro. this will help brighten the flavors and make the salad taste fresh again.
Interesting Fact About Lentil Rice Salad
A unique aspect of this lentil rice salad is its combination of lentils and rice, which provides a complete protein source. This makes it an excellent option for those looking to increase their protein intake without relying on meat.
Is Making Lentil and Rice Salad Cost-Effective?
The lentil rice salad is highly cost-effective, leveraging affordable staples like white rice and dried lentils. Fresh vegetables such as celery, red onion, and green pepper add nutritional value without breaking the bank. The use of chicken broth and vinaigrette dressing enhances flavor economically. For a household of 4, the approximate cost is around $10-$12. Overall Verdict: 8/10.
Is This Lentil and Rice Dish Healthy?
The lentil rice salad recipe is a nutritious and well-balanced dish that offers a variety of essential nutrients. Here's why:
- Lentils and rice provide a good source of complex carbohydrates, fiber, and plant-based protein, which can help keep you feeling full and satisfied.
- Vegetables like celery, red onion, and green pepper add a crunchy texture and provide essential vitamins, minerals, and antioxidants.
- Parsley is rich in vitamin K, vitamin C, and antioxidants, which can support overall health and well-being.
- Chicken broth adds flavor and can provide some additional protein to the dish.
- Lettuce leaves serve as a low-calorie, nutrient-dense base for the salad.
However, there are a few areas where the recipe could be improved to make it even healthier:
- Opt for low-sodium or no-added-salt chicken broth to reduce the overall sodium content of the dish.
- Use brown rice instead of white rice for added fiber, nutrients, and a lower glycemic index.
- Choose a vinaigrette dressing made with heart-healthy oils like olive oil, and consider making your own to control the ingredients and reduce added sugars or preservatives.
- Increase the variety of vegetables in the salad, such as adding cherry tomatoes, cucumbers, or carrots for added nutrients and fiber.
- Consider adding a source of healthy fats, like sliced avocado or a sprinkle of chopped nuts, to help absorb fat-soluble vitamins and promote feelings of satiety.
Editor's Opinion on This Lentil and Rice Recipe
This lentil rice salad is a delightful blend of textures and flavors, perfect for a light yet satisfying meal. The combination of lentils and rice provides a hearty base, while the fresh parsley, celery, and green pepper add a refreshing crunch. The vinaigrette dressing ties everything together with a tangy finish. Serving it on lettuce leaves not only adds a crisp element but also makes for a beautiful presentation. Refrigerating the salad allows the flavors to meld wonderfully. Overall, it's a nutritious and flavorful dish that can be enjoyed as a main or a side.
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Why trust this Lentil Rice Salad Recipe:
This lentil rice salad recipe is a nutritious and flavorful dish that combines the hearty goodness of lentils and rice with fresh vegetables and a zesty vinaigrette dressing. The use of Swanson® chicken broth adds a rich depth of flavor, while the parsley and ground red pepper provide a fresh and spicy kick. Perfect for meal prep, it can be refrigerated and enjoyed later, making it a convenient and healthy option. Trust this recipe for its balanced ingredients and ease of preparation.
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