Elysia Vandenhurk
Lentils and rice create a delicious hearty salad, containing healthy amounts of protein, fibre, and vitamins. The vinaigrette dressing is an excellent source of omega-3 fatty acids, thanks to camelina oil.
Cooking sprouted lentils
Sprouted lentils cook up quicker than regular lentils, or they can be eaten as is. They’re available in natural health food stores.
To cook: Rinse lentils and cover with water in pot. Bring to a boil, then lower heat and simmer for 15 minutes. Drain. (If using whole lentils, increase cooking time to 20 to 30 minutes.)
Canadian camelina oil
Delicious and light in texture, camelina oil is ideal in salad dressings and vinaigrettes. It won’t gel in your fridge and will keep its proper consistency in homemade dressings or pestos for days.
Wild Rice and Lentil Salad with Orange Vinaigrette
Ingredients
- 2 cups (500 mL) cooked wild rice
- 1 cup (250 mL) lentils (French green or beluga), cooked or sprouted
- 1 bulb fennel, diced
- 2 green onions, chopped
- 1 cup (250 mL) dried Saskatoon berries or blueberries
- 2 Tbsp (30 mL) hemp hearts
- Zest of 2 oranges
- 1/4 cup (60 mL) orange juice, freshly squeezed
- 1 Tbsp (15 mL) grainy mustard
- 1 Tbsp (15 mL) cider vinegar
- 2 Tbsp (30 mL) camelina oil
- Salt and pepper to taste
Nutrition
Per serving:
- calories193
- protein7g
- fat8g
- saturated fat1g
- trans fat0g
- carbohydrates26g
- sugars5g
- fibre3g
- sodium55mg
Directions
01
Toss rice, lentils, fennel, green onion, dried berries, and hemp hearts together in bowl.
02
Whisk together vinaigrette ingredients in separate bowl and then toss over salad. Season with salt and pepper to taste.
