Rice, Lentil and Chickpea Salad

4 Reviews
75% would make this recipe again

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Preparation : 10 min Cooking : 15 min Standing : 10 min
550 calories/serving

Ingredients

3/4 cup basmati rice 130 g
4 tbsp extra virgin olive oil 60 mL
4 tbsp lemon juice, freshly squeezed 1 1/4 lemon
2 tbsp soy sauce 30 mL
2 cups chickpeas/garbanzo beans (canned), rinsed and drained 500 mL
1 cup Greek yogurt, plain, 2% M.F. 260 g
1 tbsp sriracha (hot chili sauce) 14 g
2 cups lentils (canned), rinsed and drained 500 mL
2 green onions/scallions, finely sliced
2 cloves garlic, finely chopped
1/2 cup Italian parsley, fresh, finely chopped 40 g
2 tsp fresh basil, finely chopped 2 g
ground pepper to taste [optional]

Method

  1. Cook the rice. Let stand in the refrigerator at least 30 min (this step can be made ahead).
  2. In a salad bowl, combine the oil, half the lemon juice and soy sauce.
  3. Add the rice to the salad bowl, with the lentils, green onion, garlic and herbs. Add a little ground pepper, then toss gently. Let stand 10 min.
  4. In a large bowl, mix yogurt, the remaining lemon juice and sriracha together. Add chickpeas and mix well.
  5. Pour the chickpea mixture on top of rice salad, then serve.

Nutrition Facts Table

per 1 serving (430 g)

Amount

% Daily Value

Calories

550

Fat

17 g

26 %

Saturated 2.8 g
+ Trans 0 g

14 %

Cholesterol

0 mg

Sodium

670 mg

28 %

Carbohydrate

77 g

26 %

Fibre

11 g

45 %

Sugars

5 g

Net Carbs

66 g

Protein

25 g

Vitamin A

11 %

Vitamin C

42 %

Calcium

15 %

Iron

44 %
More info

Claims

This recipe is :
Free  :
Added Sugar
Excellent source of  :
Copper, Fibre, Folacin, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium, Vitamin B6, Vitamin K, Zinc
Good source of  :
Calcium, Niacin, Pantothenic Acid, Vitamin B1, Vitamin C, Vitamin E
Source of  :
Vitamin A, Vitamin B2
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 4
Fruits 0
Vegetables 0
Meat and Alternatives 2
Fats 3
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

4 Reviews (3 with rating only) 75% would make this recipe again

My Notes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust
Recipe tailored to the needs of sports enthusiasts and active families

Top Reviews

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Gene F.
february 28, 2017

Good protein punch but didn't like the yogurt in it somehow. However, maybe will enjoy it more in the summer.

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