alive logo
foodfamilylifestylebeautysustainabilityhealthimmunity

Wild Rice and Lentil Salad with Orange Vinaigrette

Serves 5.

    Share

    Wild Rice with Lentil Salad with Orange Vinaigrette

    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.

    Advertisement

    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.

    Advertisement

    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
    Vinaigrette
    • 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.

    Advertisement
    Ad
    Advertisement
    Advertisement

    READ THIS NEXT

    SEE MORE »
    Beet Falafel Burgers with Dilly Tahini Sauce

    Beet Falafel Burgers with Dilly Tahini Sauce

    If a falafel and burger had a love child, this would be it. The result of this hybrid is a vibrantly coloured, complex-flavoured veggie burger you’ll flip over. You can also serve them between toasted hamburger buns with toppings such as sliced cucumber, sliced tomato, and arugula.  Holding it together Many plant-based burgers are crumbly and weak, risking a patty that ends up between the grill grates instead of intact on your plate. Keep your burgers together by forming patties no larger than 1 in (2.5 cm) thick, which ensures a nice, even crust on the outside and a thoroughly warmed-through centre, then chilling the patties before grilling. You can also consider using a burger mould, which gives you denser, equally sized patties that cook evenly. Be sure your grill grates are well greased.  Deep freeze You can freeze uncooked falafel burgers on a parchment paper-lined baking sheet or plate and then transfer frozen patties to an airtight container. When ready, just thaw and cook as instructed. Falafel cooking options To bake: Arrange falafel on parchment-lined baking sheet and brush lightly with oil; bake at 375 F (190 C) for 25 minutes, or until crispy on the outside and heated through. To pan fry: Heat large skillet over medium heat. Once hot, add 1 Tbsp oil (15 mL) for each 2 burgers in the pan, swirl to coat pan and cook for 3 to 4 minutes, or until underside is browned. Then flip carefully and cook for 2 to 3 minutes more.