Curried Lentil, Wild Rice and Orzo Salad

May 26, 2023May 26, 20230 0
Curried Lentil, Wild Rice and Orzo Salad
in Salad

Prep

20 min

Cook

40 min

Ready In

60 min

Level

Difficult

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

1/2 cup wild rice
2/3 cup green lentil
1/2 cup orzo pasta
1/2 cup currants
1/4 cup finely chopped red onion
1/4 cup slivered almonds , toasted
1/4 cup white wine vinegar
1 teaspoon ground cumin
1 teaspoon Dijon mustard
1/2 teaspoon sugar
1/2 teaspoon salt
1/2 teaspoon ground coriander
1/4 teaspoon turmeric
1/4 teaspoon paprika
1/4 teaspoon nutmeg
1/4 teaspoon ground cardamom
1 pinch cinnamon ( a pinch is 1/16 of a teaspoon )
1 pinch clove
1 pinch cayenne pepper
1/3 cup oil

Nutrision Information

Servings Per Recipe
6
Calories
350
Sugar
11g
Fat
16g
This Curried Lentil, Wild Rice and Orzo Salad is a one-dish meal that can easily be prepared ahead and consumed for lunch or dinner. The salad has a unique blend of flavors and textures providing a healthy, satisfying, and flavorful meal anytime. The curry spices add a warm, savory flavor that complements the nutty taste of the wild rice and the textured crunch of toasted almonds. Next time you're in search of a powerhouse of nutrients, opt for this delicious salad recipe that is packed with fiber, protein, and essential nutrients.

Instructions

1.Rinse and drain the lentils in a fine mesh strainer.
2.Put the lentils in a large pot with 3-4 cups of water and bring to a boil over medium heat.
3.Reduce heat and simmer for 20-30 minutes, or until tender but not mushy.
4.Drain lentils and set aside to cool.
5.Cook wild rice according to package directions.
6.Cook the orzo according to package instructions.
7.In a large bowl, mix together cooked lentils, wild rice, orzo, currants, and red onion.
8.In a small bowl, whisk together the white wine vinegar, cumin, Dijon mustard, sugar, salt, coriander, turmeric, paprika, nutmeg, cardamom, cinnamon, clove, and cayenne pepper.
9.Gradually whisk in the oil until the dressing is emulsified.
10.Drizzle the dressing over the lentil-rice-orzo mixture and toss to coat thoroughly. Sprinkle almond slivers over the top and serve chilled.

PROS

This salad is incredibly nutritious with high amounts of fiber, protein, healthy fats, and complex carbohydrates.

The curry spices give a unique savory flavor that is perfect for lunch, dinner or as a side.

CONS

This salad can be time-consuming to make and requires several steps.

It may not be suitable for those with nut allergies.

HEALTH & BENEFITS

Lentils are a great source of plant-based protein, iron, and fiber. They may lower the risk of chronic diseases such as heart disease, diabetes, and certain types of cancer.
Wild rice is rich in antioxidants, vitamins, and minerals, and is a great source of protein. It can promote weight loss and lower your risk of heart disease, diabetes, and cancer.
Orzo is a good source of complex carbohydrates, meaning that they take longer to digest and can help keep you fuller longer. It is also rich in vitamins and minerals.

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