Vegetable and Lentil Salad with Rice

This vibrant Vegetable and Lentil Salad with Rice is a wholesome blend of nutritious ingredients, offering a delightful mix of textures and flavors. Perfect for an easy weeknight dinner, it combines hearty lentils, fresh vegetables, and fluffy rice for a satisfying meal.

Ingredients

• Brown lentils - 100 grams
• Cooked white rice - 150 grams
• Cucumber - 1 medium, diced
• Cherry tomatoes - 200 grams, halved
• Red bell pepper - 1 medium, diced
• Red onion - 1 small, finely chopped
• Fresh parsley - 30 grams, chopped
• Lemon juice - 30 ml
• Olive oil - 15 ml
• Salt - 1 teaspoon
• Black pepper - 1/2 teaspoon
• Cumin - 1/2 teaspoon

Steps

1. Rinse the brown lentils under cold water, then add them to a pot with 300 ml of water. Bring to a boil, reduce the heat, and simmer for about 20 minutes until tender. Drain any excess water.
2. While the lentils are cooking, prepare the vegetables: dice the cucumber and red bell pepper, halve the cherry tomatoes, and finely chop the red onion and parsley.
3. In a large bowl, combine the cooked lentils, cooked white rice, diced cucumber, halved cherry tomatoes, diced red bell pepper, chopped red onion, and parsley.
4. In a small bowl, whisk together the lemon juice, olive oil, salt, black pepper, and cumin. Pour the dressing over the salad and toss gently to combine.
5. Serve immediately or refrigerate for 30 minutes to allow the flavors to meld.

Nutrition

• Calories: 360
• Protein: 12 g
• Carbs: 60 g
• Fiber: 15 g
• Sugar: 4 g
• Sodium: 360 mg
• Cholesterol: 0 mg
• Total Fat: 10 g
• Saturated Fat: 1 g
• Unsaturated Fat: 9 g
• Water: 0.5 L

Health Benefits

• Rich in plant-based protein from lentils, aiding muscle repair and growth.
• High in dietary fiber, promoting digestive health and satiety.

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