Wild Rice and Lentil Salad

  Salads

This healthy, protein-packed salad is a perfect main dish for the vegetarians who grace your holiday table—or as a side in smaller portions. My family loves it for the flavors, and my friends love it because I offer them a healthy alternative to meat.

Wild Rice and Lentil Salad

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TOTAL TIME: Prep: 15 min. Cook: 20 min.
YIELD: 8 servings.

Ingredients

  • 1 package (2-3/4 ounces) quick-cooking wild rice
  • 1 cup dried lentils, rinsed
  • 2 cups water
  • 1/4 cup olive oil
  • 2 tablespoons lemon juice
  • 2 tablespoons red wine vinegar
  • 1 garlic clove, minced
  • 1/2 teaspoon salt
  • 2 medium tomatoes, chopped
  • 6 green onions, chopped
  • 2 cups fresh arugula or baby spinach
  • 1/4 cup crumbled feta cheese

Instructions

  • 1. Prepare rice according to package directions. Drain; rinse with cold water. Place lentils in a small saucepan. Add water; bring to a boil. Reduce heat; simmer, covered, until tender, 20-25 minutes. Drain; rinse with cold water.
  • 2. In a small bowl, whisk oil, lemon juice, vinegar, garlic and salt until blended. In a large bowl, combine rice, lentils, tomatoes and green onions; drizzle with dressing. Just before serving, stir in arugula and cheese.

Nutrition Facts

3/4 cup: 461 calories, 19g fat (5g saturated fat), 15mg cholesterol, 283mg sodium, 51g carbohydrate (4g sugars, 18g fiber), 21g protein.

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