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Lentil And Wild Rice Salad With Feta

Heart.Foods's picture
The lentil and wildrice salad with feta cheese is a filling and crispy salad with vegetables in it. prepared with cooked green lentils, wild rice, corn , jalapenos, red peppers and dressed with vinegar, olive oil and garlic for flavor, it is a simple yet nutritious meal that can be served for lunch or dinner.
  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
  Salt 1 Teaspoon
  Pepper 1⁄2 Teaspoon
  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.
Drain well.
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.
Drain well.
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.

Recipe Summary

Main Dish

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Average: 4.2 (19 votes)

Nutrition Rank

Nutrition Facts

Serving size

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

Lentil And Wild Rice Salad With Feta Recipe