Rice, Lentil and Chickpea Salad

Name: Rice, Lentil and Chickpea Salad
Prep time: 10 min
Cook time: 15 min
Yield: 4
Ingredients: 3/4 cup basmati rice; 4 tbsp extra virgin olive oil; 4 tbsp lemon; 2 tbsp soy sauce; 2 cups chickpeas/garbanzo beans (canned); 1 cup Greek yogurt, plain, 2% M.F.; 1 tbsp sriracha (hot chili sauce); 2 cups lentils (canned); 2 green onions/scallions; 2 cloves garlic; 1/2 cup Italian parsley, fresh; 2 tsp fresh basil; ground pepper to taste

4 Reviews

75% would make this recipe again

Preparation : 10 min Cooking : 15 min Standing : 10 min

550 calories/serving

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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

Cook the rice. Let stand in the refrigerator at least 30 min (this step can be made ahead).
In a salad bowl, combine the oil, half the lemon juice and soy sauce.
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.
In a large bowl, mix yogurt, the remaining lemon juice and sriracha together. Add chickpeas and mix well.
Pour the chickpea mixture on top of rice salad, then serve.

Nutrition Facts Table

per 1 serving (420 g)

Amount

% Daily Value

Calories

550

Fat

17 g

26 %

Saturated 2.8 g
+ Trans 0 g

14 %

Cholesterol

0 mg

Sodium

660 mg

28 %

Carbohydrate

77 g

26 %

Fibre

11 g

45 %

Sugars

5 g

Net Carbs

66 g

Protein

24 g

Vitamin A

10 %

Vitamin C

42 %

Calcium

15 %

Iron

44 %

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Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :

Vegetables and Fruits :	½	serving
Grain Products :	1	serving
Milk and Alternatives :	¼	serving
Meat and Alternatives :	¾	serving

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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 :: Niacin, Pantothenic Acid, Vitamin B1, Vitamin C, Vitamin E
Source of :: Calcium, Vitamin A, Vitamin B2

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