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This is a healthy, protein rich salad with a tangy lemon dressing. Crunchy fresh chopped vegetables, enlivening mint, toasted nuts and sweet dried berries provide an exciting, colourful and chewy contrast; there’s a lot going on in here! This is a great lunch dish or can be used as a side salad, warm or cold. The flavours come together better as the salad sits, so you may want to prepare ahead.
- Cooked wild rice and green lentils (see instructions below)
- 1 cup celery, diced
- 1 cup toasted pecans
- 1 cup leek, thinly sliced or green onions, finely sliced
- 1 cup dried cranberries
- 4 Tbsp mint, chopped – reserve some for garnish
- Lemon vinaigrette
- Toss the rice and lentils with the vinaigrette.
- Add the rest of the chopped ingredients and stir until fully combined.
- Season with salt and pepper to taste.
- Sprinkle remaining mint leaves on top.
Will keep well in fridge for 3 days
Cooking Wild Rice
: 1 cup wild rice, 2 cups water, 1 tsp salt.
- Rinse rice in a fine-mesh strainer under cold
- running water.
- Place the rice, water and salt in a saucepan and bring to a boil over high heat.
- Cover with a tight fitting lid and reduce the heat to low.
- Simmer until the rice has absorbed most of the water and the grains have swollen (some will split apart), about 40 to 50 minutes.
- If some liquid remains after the rice is done, drain the rice through a colander.
- Toss in large salad bowl.
: 1 cup green lentils, 2 cups water, 1 bay leaf, 1 tsp salt (at end of cooking)
- Bring lentils, bay leaf, and water to a boil in saucepan.
- Reduce heat to medium-low, cover, and simmer about 20 minutes, or until lentils are tender.
- Drain, remove bay leaf, add 1 teaspoon salt and toss in large bowl on top of the rice..
Did you know...
- Wild rice is an aquatic grass. Native to North America, it grows in lakes and slow flowing streams. It is higher in protein and zinc than brown rice and contains high amounts of lysine, potassium and phosphorus.
- Lentils are an excellent source of protein and fiber. Unlike red or yellow lentils, French green lentils retain their shape and firm texture after cooking which makes them well-suited to salads. Du Puy lentils are also wonderful, but a bit more expensive.
From the Summer issue of Ecoparent Magazine (www.ecoparent.ca) available in hard copy at Chapters/Indigo, Nature’s Fare Markets, Whole Foods, and other independent newsstands and baby stores.
Dr. Heidi is a regular food and health contributor to Ecoparent.