Lentil and Wild Rice Salad


Photo courtesy of Plantbaseddietitian.com

This recipe is from More Heart Smart Cooking from Bonnie Stern, a Canadian chef. I bought this book in 1997 and it is still my go to 20 years later. I have taken the following recipe to potlucks and the recipe is always requested afterwards!

This makes a great meatless main course or can be served as a side.

Lentil and Wild Rice Salad with Feta

Makes 8-12 servings

1 cup small green lentils

1 cup wild rice

2 cups fresh or frozen corn niblets

1 sweet red pepper, diced

1 jalapeño, diced

½ cup chopped fresh parsley

¼ chopped chives or green onions

½ cup crumbled feta cheese


3 TBSP rice vinegar or cider vinegar

2 cloves garlic, minced

1 tsp salt

½ tsp pepper

3 TBSP olive oil

1. Rinse lentils and place in large pot. Cover generously with water and bring to a boil. Cook for 25 to 30 minutes, or until tender. Drain well and spread on parchment lined cookie sheet to cool.

2. Bring second pot of water to boil. Add rice and cook until tender, about 45 to 50 minutes or until rice has puffed up. Drain well and spread on parchment lined cookie sheet to cool.

3.When cool, combine lentils and wild rice in large bowl, Add corn, red pepper, jalapeno, parsley, chives and feta.

4. Whisk dressing ingredients together and toss gently with salad. Taste and adjust seasonings.

Per serving:

261 Cals, 40 g Carbohydrate, 6 g fiber, 8 grams total fat, 2 g SAFA, 12 g protein, 380 mg sodium

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