Lentil rice salad with beetroot & feta dressing

Vegetarian
Gluten Free
Very Healthy
Health score
61%
Lentil rice salad with beetroot & feta dressing
25 min.
2
1141kcal

Suggestions


Looking for a vibrant, healthy dish that’s as delicious as it is nutritious? Our Lentil Rice Salad with Beetroot and Feta Dressing is the perfect solution! This colorful salad combines the earthy sweetness of beetroot with the tender crunch of baby carrots, creating a feast for both the eyes and the taste buds. Not only is it a vegetarian delight, but it’s also gluten-free and packed with wholesome ingredients, giving you a guilt-free indulgence that doesn't skimp on flavor.

The combination of cooked Puy lentils and basmati rice provides a hearty base, making this salad incredibly filling while offering a great source of protein. Toss in some toasted hazelnuts for a delightful crunch, and finish it off with crumbled feta cheese for that creamy tang. You’ll love how the sherry vinegar and Dijon mustard dressing wakes up the flavors, while fresh mint leaves add a refreshing twist.

Ready in just 25 minutes, this dish is versatile enough to serve as a satisfying main course, a nutritious lunch, or a vibrant side dish for any meal. With approximately 1141 calories split across two generous servings, it’s an ideal choice for those seeking both health and taste. Give your palate a treat and impress your guests with this stunning Lentil Rice Salad—it's sure to become a favorite in your recipe collection!

Ingredients

  •  beets peeled cut into wedges (use different colours if you like)
  • 100 carrots 
  • tbsp sherry vinegar 
  • tsp dijon mustard 
  • tbsp olive oil extra virgin extra-virgin
  • small bunch mint leaves leaves picked chopped
  • pinch sugar 
  • 250 basmati rice cooked
  • 400 lentils drained and rinsed cooked canned
  • tbsp hazelnuts toasted roughly chopped
  • tbsp feta cheese crumbled

Equipment

  • bowl
  • frying pan
  • whisk

Directions

  1. Cook the beetroots in a pan of boiling water for 5-6 mins until just tender but still with a bite; add the carrots for the final 2 mins.
  2. Whisk together the vinegar, mustard, olive oil, chopped mint and sugar, and season.
  3. Put the rice and lentils in a bowl.
  4. Add the carrots and beetroots, then pour over the dressing and toss to combine.
  5. Transfer to a serving platter and sprinkle over the hazelnuts, feta and mint leaves to serve.

Nutrition Facts

Calories1141kcal
Protein22.66%
Fat15.74%
Carbs61.6%

Properties

Glycemic Index
181.96
Glycemic Load
43.61
Inflammation Score
-10
Nutrition Score
28.454347908497%

Flavonoids

Cyanidin
0.67mg
Catechin
0.12mg
Epigallocatechin
0.28mg
Epicatechin
0.02mg
Epigallocatechin 3-gallate
0.11mg
Eriodictyol
0.62mg
Hesperetin
0.2mg
Apigenin
0.11mg
Luteolin
0.62mg
Kaempferol
0.12mg
Myricetin
0.02mg
Quercetin
0.21mg

Nutrients percent of daily need

Calories:1141.47kcal
57.07%
Fat:19.53g
30.05%
Saturated Fat:3.82g
23.87%
Carbohydrates:171.94g
57.31%
Net Carbohydrates:104.11g
37.86%
Sugar:13.1g
14.56%
Cholesterol:15.13mg
5.04%
Sodium:335.47mg
14.59%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:63.25g
126.5%
Fiber:67.83g
271.33%
Vitamin A:8540.54IU
170.81%
Iron:16.88mg
93.8%
Manganese:1.59mg
79.72%
Folate:121.82µg
30.46%
Calcium:269.73mg
26.97%
Vitamin C:18.32mg
22.2%
Vitamin E:2.96mg
19.73%
Phosphorus:195.69mg
19.57%
Selenium:13.64µg
19.49%
Vitamin B6:0.37mg
18.64%
Copper:0.36mg
17.88%
Potassium:569.81mg
16.28%
Magnesium:62.79mg
15.7%
Vitamin B2:0.24mg
14.11%
Vitamin K:12.74µg
12.13%
Vitamin B1:0.18mg
12.02%
Zinc:1.8mg
11.98%
Vitamin B5:1.02mg
10.22%
Vitamin B3:1.66mg
8.31%
Vitamin B12:0.29µg
4.79%