Lemony lentil and rice salad with tomatoes, cucumber and herbs
Discover a refreshing and nutritious lemony lentil and rice salad loaded with fresh cherry tomatoes, cucumber, dill, parsley, and zesty lemon juice. Perfect for a light lunch or side dish, this easy-to-make salad combines wholesome ingredients for a delightful burst of flavor.
- 26 Apr 2024
- Cook time 20 min
- Prep time 10 min
- 4 Servings
- 11 Ingredients
This vibrant and refreshing Lemony Lentil and Rice Salad with Tomatoes, Cucumber, and Herbs is the perfect dish for a light lunch or a hearty side. Packed with protein-rich lentils, fresh vegetables, and zesty lemon, it's both nutritious and delicious. The fresh herbs elevate the flavors, making every bite a delight.
Ingredients:
Instructions:
- Rinse the lentils under cold water.
- Place lentils in a small saucepan and cover with water. Bring to a boil, then reduce the heat and simmer for about 20-25 minutes, or until tender but not mushy.
- Drain and set aside.
- Rinse the white rice under cold water.
- Combine the rice and 1.5 cups of water in a medium-sized saucepan. Bring to a boil, then cover, reduce the heat to low, and simmer for about 15 minutes, or until the water is absorbed and the rice is tender.
- Remove from heat and let it sit, covered, for another 10 minutes. Fluff with a fork and set aside to cool.
- Quarter the cherry tomatoes.
- Dice the cucumber.
- Chop the fresh dill and parsley.
- Slice the green onions finely.
- In a large mixing bowl, combine the cooked lentils, rice, cherry tomatoes, cucumber, chopped dill, parsley, and sliced green onions.
- In a small bowl, whisk together 3 tbsp of olive oil, 2 tbsp of lemon juice, and 1/2 tsp of salt.
- Pour the lemony dressing over the lentil and rice mixture.
- Toss gently to ensure all ingredients are well combined and evenly coated with the dressing.
- Transfer the salad to a serving bowl or platter.
- Serve immediately, or refrigerate for 30 minutes to allow the flavors to meld.
- Garnish with additional fresh herbs if desired, and enjoy your refreshing and nutritious Lemony Lentil and Rice Salad!
Tips:
- Rinse the lentils thoroughly before cooking to remove any dirt or debris.
- Cook the lentils and rice separately to ensure each is perfectly done.
- Let the rice and lentils cool down to room temperature before mixing with the other ingredients to maintain the salad's freshness.
- Add the lemon juice and olive oil gradually, tasting as you go, to achieve your desired level of acidity.
- For added flavor, consider roasting the cherry tomatoes slightly before adding them to the salad.
- Mix half the herbs into the salad for flavor and use the other half as a garnish for a fresh, vibrant presentation.
This Lemony Lentil and Rice Salad offers a beautiful medley of textures and flavors that will brighten up any meal. It's easy to prepare and packed with nutrients, making it ideal for a healthy and satisfying dish. Enjoy it fresh for the best taste experience, and savor the harmony of lemon, herbs, and vegetables.
| Nutrition Facts | |
|---|---|
| Serving Size | 260 grams |
| Energy | |
| Calories 230kcal | 9% |
| Protein | |
| Protein 7g | 5% |
| Carbohydrates | |
| Carbohydrates 50g | 14% |
| Fiber 2.95g | 8% |
| Sugar 3.00g | 3% |
| Fat | |
| Fat 11g | 13% |
| Saturated 1.56g | 5% |
| Cholesterol 0.00mg | - |
| Vitamins | |
| Vitamin A 33ug | 4% |
| Choline 20mg | 4% |
| Vitamin B1 0.41mg | 34% |
| Vitamin B2 0.08mg | 6% |
| Vitamin B3 2.58mg | 16% |
| Vitamin B6 0.21mg | 12% |
| Vitamin B9 180ug | 46% |
| Vitamin B12 0.00ug | 0% |
| Vitamin C 16mg | 18% |
| Vitamin E 0.36mg | 2% |
| Vitamin K 70ug | 59% |
| Minerals | |
| Calcium, Ca 44mg | 3% |
| Copper, Cu 0.25mg | 0% |
| Iron, Fe 3.26mg | 30% |
| Magnesium, Mg 33mg | 8% |
| Phosphorus, P 110mg | 9% |
| Potassium, K 340mg | 10% |
| Selenium, Se 7ug | 13% |
| Sodium, Na 300mg | 20% |
| Zinc, Zn 1.11mg | 10% |
| Water | |
| Water 190g | - |
| * Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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