This substantial, healthy grain salad recipe is a great side dish or nutritious main meal. When entertaining a large group it can be prepared ahead of time, and just assembled at the last minute. Leftovers are also great for filling lunch boxes the next day.
So what’s so good about it? The brown rice combined with the lentils forms a completely vegetarian source of protein. The nuts and seeds also contribute protein and essential fats. The coriander leaves and parsley leaves are a rich source of many vitamins and minerals including iron, as well as being great liver detoxifiers. The lemon zest and juice is wonderful for your immune system and the yogurt and tahini dressing is a fantastic source of calcium. For more information on the most nourishing grains to include in your diet, see here.
Best of all it tastes absolutely delicious! I love making salads, especially those that are substantial and filling like this one. I also really like that one batch, does us for at least two meals or more.
Serves 10-12 (as a side) or 4-8 (as a meal)
1 cup (about 180 grams) of uncooked brown rice
¾ cup uncooked (about 150 grams) puy lentils
1 red onion, peeled, halved and sliced
¼ cup pepitas toasted
¼ cup flaked or slivered almonds, toasted
¼ cup pine nuts toasted
½ cup currants
3 tablespoons baby capers, drained
1 bunch coriander leaves (about 50 grams), washed and picked off the stems
½ bunch parsley leaves, finely chopped
Juice and zest one lemon
3-4 tablespoons extra virgin olive oil
Sea salt and pepper, to taste
Yoghurt and tahini sauce
1 cup full fat natural or greek yogurt
1 tablespoon tahini
½ – 1 teaspoon sea salt
Feel free to add extra vegetables such as grated carrot, slices of radish or cherry tomatoes would work well.
Serve with Hummus or just tahini.
Substitute the rice with quinoa. I do this version often though I think the brown rice adds a nice crunchy texture.
Make a meal of it
Make it go further
Add mixed leaves to the salad (spinach, rocket or lettuce) and a little more dressing.
If you plan on splitting it between meals, then leave some of the salad undressed and dress prior to serving. It’s not the end of the world to store it if it has been dressed – just the nuts and seeds loose a little of their crunch. It still tastes as good, though.
Give it a go, you won’t be disappointed. Did you put your own spin on it? Share how you served it by adding a comment below.
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