Wild Rice and Lentil Salad

Ellen Ecker Ogden for "The Oldways Table"

This main-dish salad combines flavors and textures that can easily be adapted depending on the season. While this recipe calls for arugula and vine-ripened tomatoes, which are at their peak in the summer, it is equally delicious in the fall or winter substituting kale and pine nuts. The key is the rice and lentil foundation, which gives it substance and absorbs the dressing to keep the whole dish moist and savory. Excellent for a picnic or potluck, it is ideally made early in the day and left to marinate until lunch or dinner.

Ingredients: 
  • 1 cup vegetable or chicken stock
  • 1 cup brown rice or wild rice blend
  • 1 cup dry French green lentils
  • 1/2 cup extra virgin olive oil
  • 1/2 cup freshly squeezed lemon juice
  • 1/2 cup red wine vinegar
  • 2 garlic cloves, minced and mashed
  • 6 scallions, coarsely chopped
  • 2 cups halved cherry tomatoes or diced regular tomatoes
  • 2 cups coarsely chopped fresh arugula
  • 1 cup crumbled goat or sheep feta cheese
Instructions: 
  1. Combine 1 cup water and the stock in a saucepan over high heat and bring to a boil. Add the rice, cover, and simmer over medium heat until all the liquid has been absorbed, about 30 minutes.
  2. Meanwhile, place lentils in a saucepan over medium heat and cover with 1 1/2 cups water. Simmer until just tender, about 15 minutes. Drain and let cool. In a large salad bowl, combine the cooked rice and lentils.
  3. Prepare a vinaigrette by whisking together the olive oil, lemon juice, vinegar and garlic in a small bowl. Pour the dressing over the lentils and rice. Add the chopped scallions and cherry tomatoes. Place in the refrigerator and chill for at least 2 hours. Just before serving, add the chopped arugula and crumbled feta cheese.
Nutritional Analysis: 
Per Serving for 6: Calories: 492, Protein: 19 g, Fat: 27 g, Saturated Fat: 8 g, Carbohydrates: 46 g, Fiber: 13 g, Sodium: 195 mg Per Serving for 8: Calories: 370, Protein: 15 grams, Fat: 20 grams, Saturated Fat: 6 grams, Carbohydrates: 34 grams, Fiber: 9 grams, Sodium: 146 mg
Yield: 
Serves 6 - 8
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