Lentil And Wild Rice Salad With Feta
|Lentils||1 Cup (16 tbs)|
|Wild rice||1 Cup (16 tbs)|
|Corn niblets||2 Cup (32 tbs) (Fresh Or Frozen 500 milliliter)|
|Sweet red pepper||1 , diced|
|Jalapeno||1 , diced|
|Chopped parsley||1⁄2 Cup (8 tbs)|
|Chopped chives/Green onions||1⁄4 Cup (4 tbs)|
|Crumbled feta cheese||1⁄2 Cup (8 tbs)|
|Rice vinegar/Cider vinegar||3 Tablespoon|
|Garlic||2 Clove (10 gm), minced|
|Olive oil||3 Tablespoon|
Rinse lentils and place in large pot.
Cover generously with water and bring to boil.
Cook for 25 to 30 minutes, or until tender.
Bring a second large pot of water to boil.
Add rice and cook until tender, about 45 to 50 minutes or until rice has puffed up.
Combine with lentils in large bowl.
Add corn, red pepper, jalapefio, parsley, chives and feta to rice mixture.
To make dressing, in small bowl, combine vinegar, garlic, salt and pepper.
Whisk in oil.
Toss salad gently with dressing.
Taste and adjust seasonings if necessary.
Calories 373 Calories from Fat 65
% Daily Value*
Total Fat 7 g11.2%
Saturated Fat 1.8 g9%
Trans Fat 0 g
Cholesterol 6.7 mg2.2%
Sodium 283.7 mg11.8%
Total Carbohydrates 61 g20.5%
Dietary Fiber 16.2 g64.9%
Sugars 1.8 g
Protein 15 g29.5%
Vitamin A 12.8% Vitamin C 34.6%
Calcium 5.8% Iron 11.4%
*Based on a 2000 Calorie diet