This main course vegetarian lentil and brown rice is slightly sweet making it kid friendly. And whenever your kids are eating heart healthy good for you foods its a good day!
You will need to have 2 cups (500 mL) of plain cooked brown rice on hand before you start cooking. My advise is cook up extra during the week and then save 2 cups (500 mL) for this recipe.
1 tbsp (15 mL) lemon zest, rinse and dry lemon before zesting
¼ cup (60 mL) fresh lemon juice
2 tbsp (30 mL) extra virgin olive oil or cold pressed canola oil
1 tsp (5 mL) Dijon mustard
¼ tsp (1 mL) cinnamon
Pinch of cayenne
1 – 19 fl oz. /540 mL can lentils, drained and rinsed
2 cups (500 mL) cooked long or short grain brown rice, I make this salad with leftover plain cooked brown rice
1 cup (250 mL) coarsely chopped fresh parsley, loosely packed
¾ cup (175 mL) diced red onion
½ cup (125 mL) currants, if you can’t find any it’s okay to omit or use dried blueberries
½ cup (125 mL) dried cranberries
1 tbsp (15 mL) finely chopped fresh mint
- In a large bowl whisk together lemon zest, juice, olive oil, Dijon, cinnamon and cayenne. Add drained and rinsed lentils. Toss.
- Toss in brown rice till just combined.
- Add parsley, red onion, currants, dried cranberries and mint. Toss till just combined. Serve. Store any leftovers covered in the fridge for up to 3 days.
Makes – 5 cups (1.25 L)
One serving = -1 ¼ cup (300 mL)
Nutrient breakdown per serving: 400 Calories, 8 g total Fat, 1 g Sat Fat, 0 g Trans Fat, 200 mg Sodium, 65 g Carbs, 14 g Fiber, 12 g Protein
This recipe is from Healthy Starts Here!