Rice & Lentil Salad

4.0
(9)
9 Reviews

A simple dressing of sherry vinegar, Dijon mustard and paprika flavors this rice and lentil salad. It's a great way to use up leftovers.

By
EatingWell Test Kitchen
Eating Well Bio Page
EatingWell Test Kitchen

The EatingWell Test Kitchen is comprised of a group of culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a Registered Dietitian reviews each recipe to ensure that we deliver food that's not only delicious, but adheres to our nutrition guidelines as well. Learn more about our food philosophy and nutrition parameters.

EatingWell's Editorial Guidelines
Updated on April 22, 2024
Tested by
EatingWell Test Kitchen
Eating Well Bio Page
Tested by EatingWell Test Kitchen

The EatingWell Test Kitchen is comprised of a group of culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a Registered Dietitian reviews each recipe to ensure that we deliver food that's not only delicious, but adheres to our nutrition guidelines as well. Learn more about our food philosophy and nutrition parameters.

Meet the EatingWell Test Kitchen
Reviewed by Dietitian
Sylvia Geiger, M.S., RD
Reviewed by Dietitian Sylvia Geiger, M.S., RD

As EatingWell’s former dietitian and nutrition advisor, Sylvia Geiger worked closely with the culinary and editorial team to ensure that our recipes are not only delicious, but also meet the nutrition parameters we have set for ourselves.

EatingWell's Editorial Guidelines
3757193.jpg
Cook Time:
15 mins
Total Time:
15 mins
Servings:
4
Yield:
4 servings, about 1 cup each
Nutrition Profile:
Dairy-Free Healthy Pregnancy High-Fiber Vegan Vegetarian Gluten-Free
Jump to Nutrition Facts
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Ingredients

  • 2 tablespoons extra-virgin olive oil

  • 2 tablespoons sherry vinegar or red-wine vinegar

  • 1 tablespoon finely chopped shallot

  • 1 tablespoon Dijon mustard

  • 1/2 teaspoon paprika, preferably smoked

  • ¼ teaspoon salt

  • ¼ teaspoon freshly ground pepper

  • 2 cups cooked brown rice

  • 1 15-ounce can lentils, rinsed, or 11/3 cups cooked lentils

  • 1 carrot, diced

  • 2 tablespoons chopped fresh parsley

Directions

  1. Whisk oil, vinegar, shallot, mustard, paprika, salt and pepper in a large bowl. Add rice, lentils, carrot and parsley; stir to combine.

Tips

Make Ahead Tip: Cover and refrigerate for up to 3 days.

Originally appeared: EatingWell Magazine, September/October 2009

Nutrition Facts (per serving)

250 Calories
8g Fat
37g Carbs
8g Protein
Nutrition Facts
Servings Per Recipe 4
Serving Size about 1 cup
Calories 250
% Daily Value *
Total Carbohydrate 37g 13%
Dietary Fiber 8g 30%
Total Sugars 2g
Protein 8g 16%
Total Fat 8g 10%
Saturated Fat 1g 6%
Vitamin A 2878IU 58%
Vitamin C 4mg 4%
Folate 167mcg 42%
Sodium 272mg 12%
Calcium 20mg 2%
Iron 1mg 4%
Magnesium 47mg 11%
Potassium 153mg 3%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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