Rice and Lentil Salad
(0 votes)
(0 votes)
Health Score:
81 / 100
Difficulty:
easy
Difficulty
Preparation:
1 hr
Preparation
Calories:
521
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 521 cal. | (25 %) | ||
| Protein | 16 g | (16 %) | ||
| Fat | 24 g | (21 %) | ||
| Carbohydrates | 60 g | (40 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 9.9 g | (33 %) |
more nutritional values
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 3.2 mg | (27 %) | ||
| Vitamin K | 59.4 μg | (99 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 7.1 mg | (59 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 121 μg | (40 %) | ||
| Pantothenic acid | 1.2 mg | (20 %) | ||
| Biotin | 5.8 μg | (13 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 20 mg | (21 %) | ||
| Potassium | 695 mg | (17 %) | ||
| Calcium | 65 mg | (7 %) | ||
| Magnesium | 133 mg | (44 %) | ||
| Iron | 4.1 mg | (27 %) | ||
| Iodine | 3 μg | (2 %) | ||
| Zinc | 3.9 mg | (49 %) | ||
| Saturated fatty acids | 3.5 g | |||
| Uric acid | 76 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 5 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 1 ¼ cups Wild rice
- ½ cup Long grain rice
- 1 ¼ cups Brown Lentils
- 1 Eggplant
- 3 scallions
- 1 red pepper
- 3 Tbsps olive oil
- salt
- freshly ground Black pepper
- 1 Tbsp chopped parsley
- For the garlic dressing
- 4 cloves garlic cloves
- 6 Tbsps olive oil
- 1 lemon (juice)
- 4 Tbsps water
- salt
- freshly ground Black pepper
- 1 pinch sugar
Preparation steps
1.
Cook the rice according to the package instructions and drain. Soak and cook the lentils according to the package instructions and drain well. Wash the eggplant and cut into small pieces. Put the eggplant pieces in well-salted cold water and let stand for 10 minutes. Then drain and pat the eggplant dry with a clean tea towel. Wash and trim the scallions and cut into strips. Wash, halve and core the bell pepper and cut into pieces.
2.
Heat the oil in a large skillet and fry the eggplant over a medium heat until golden brown, turning frequently. Then add the pepper, reduce the heat, cover and cook until soft. Add 2-3 tablespoons water if necessary. Stir in the spring onions towards the end of cooking time. Finally stir in both kinds of rice and the lentils. Season to taste with salt and pepper. Let cool to room temperature, then stir in the parsley and check the seasoning.
3.
For the garlic dressing, peel and chop the garlic. Puree the olive oil with the garlic, lemon juice, water, sugar, salt and pepper using a hand blender. Spoon the rice salad into bowls and serve sprinkled with the garlic dressing.
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