Rice Red Lentil Salad

Indian Inspired Lentil Recipe, With Crunchy Peanuts & Sunflower Seeds

Brown Rice Red Lentil Salad

Tired of the same old, same old salads? Try this colorful Indian inspired red lentils and brown rice salad recipe. The peanuts, sunflower seeds and lentils add protein and crunch to this tasty salad. Use soy yogurt in the dressing to make it vegan.

Rice Red Lentil Salad Recipe contributed by Geraldine Hartman, author of 'Not Just For Vegetarians, Delicious Homestyle Cooking The Meatless Way' along with a recipe for Easy Vegetable Curry.

10 Side Dish Servings

Total prep & cook time: 40 min

Nutrition Data Per Serving, 194g: 347 cal , 50g carb , 13g fat, 83mg sodium, 6g fiber, 10g protein, low Cholesterol, good source of Manganese. Estimated glycemic load 23


  • 1/2 C. uncooked red lentils (masoor dhal)
  • 1 large (red, sweet variety) unpeeled apple, grated or finely diced
  • 1 Tbsp lemon juice
  • 4 C. precooked brown rice
  • 1/2 C. raisins
  • 1/2 C. unsalted cashews or almonds
  • 1/2 C. unsalted (hulled) sunflower seeds
  • 1/2 C. unsweetened shredded coconut
  • 1 Tbsp grated fresh ginger root (peel first)
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  1. Preheat oven to 275 degrees
  2. Thoroughly rinse and drain lentils
  3. In a small saucepan, combine lentils with 1 cup water and bring to a boil over medium heat
  4. Turn off heat, cover and let sit until water is absorbed
  5. Set lentils aside to cool
  6. Toast nuts, sunflower seeds and coconut in 275 degree oven 10 - 15 minutes, until lightly toasted
  7. In a large bowl, sprinkle apple with lemon juice. Add remaining ingredients and toss to combine
  8. Just before serving, drizzle each serving with Curry Yogurt Dressing below:

Curry Yogurt Dressing Ingredients:

  • 1/2 C. plain yogurt OR soy yogurt OR 1/2 c. coconut milk + 1 Tbsp lemon juice
  • 1/4 C. light regular or vegan mayonnaise
  • 1/2 - 1 Tbsp (good quality) curry powder, to taste
  • 1/2 - 1 Tbsp brown sugar, to taste
  • 1 Tbsp tahini
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Salad Dressing Directions:

  1. In a small bowl, whisk together all ingredients OR whiz in the blender.
  2. Adjust seasonings to taste. Dressing should be tart, go easy on the brown sugar.

Recipe Tips:

Try different nuts if peanuts aren't your thing - roasted cashews or blanched almonds are good. Lightly toasting the sunflower seeds and coconut is a nice touch with this salad. I thought the diced apple had better eye appeal.

I used white basmati rice as I was out of brown. Chewier brown rice would definitely have been better. Cook the rice and lentils well ahead so they'll be cool. This salad can be a light meal in a bowl for 4 people, and ideal in a packed lunch.

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