Lentil & Brown Rice Salad with Roasted Vegetables
25min
45min
4
556
Chef's Note
For the best flavor development, allow this salad to rest for 15-20 minutes before serving to let the dressing permeate the ingredients. The salad keeps well in the refrigerator for up to 3 days, making it perfect for meal prep. For a time-saving tip, you can roast the vegetables a day ahead and store them in the refrigerator until you're ready to assemble the salad.
Tags
Ingredients
1.5 cups brown rice
1.5 cups green lentils
4 cups low-sodium vegetable broth
2 medium sweet potato
2 large red bell pepper
2 medium zucchini
1 large red onion
4 cloves garlic
3 tablespoons olive oil
2 tablespoons balsamic vinegar
1 tablespoon Dijon mustard
1 teaspoon maple syrup
1 teaspoon ground cumin
1 teaspoon smoked paprika
1.5 teaspoons salt
1 teaspoon black pepper
0.5 cup fresh parsley
0.25 cup fresh mint leaves
1 whole lemon
0.25 cup toasted pumpkin seeds
24 ounces grilled chicken breast
Instructions
- 1
Rinse 1.5 cups of brown rice and 1.5 cups of green lentils separately under cold water until the water runs clear.
- 2
In a medium saucepan, combine the rinsed brown rice with 3 cups of vegetable broth. Bring to a boil, then reduce heat to low, cover, and simmer for 35-40 minutes until tender.
- 3
In another saucepan, combine the rinsed lentils with 1 cup of vegetable broth. Bring to a boil, then reduce heat to low, cover, and simmer for 20-25 minutes until tender but not mushy.
- 4
While the rice and lentils cook, preheat the oven to 425°F (220°C) and line two baking sheets with parchment paper.
- 5
Peel and dice 2 medium sweet potatoes into 3/4-inch cubes. Cut 2 large red bell peppers, 2 medium zucchini, and 1 large red onion into similar-sized pieces.
- 6
Mince 4 cloves of garlic and toss with the prepared vegetables in a large bowl.
- 7
In a small bowl, whisk together 2 tablespoons of olive oil, 1 teaspoon of ground cumin, 1 teaspoon of smoked paprika, 1 teaspoon of salt, and 1/2 teaspoon of black pepper.
- 8
Pour the oil mixture over the vegetables and toss until evenly coated. Spread the vegetables in a single layer on the prepared baking sheets.
- 9
Roast the vegetables for 25-30 minutes, stirring halfway through, until caramelized and tender.
- 10
Season 24 ounces of chicken breast with 1/2 teaspoon of salt and 1/2 teaspoon of black pepper. Grill for 6-7 minutes per side until fully cooked (internal temperature of 165°F). Let rest for 5 minutes, then dice into bite-sized pieces.
- 11
Make the dressing by whisking together 1 tablespoon of olive oil, 2 tablespoons of balsamic vinegar, 1 tablespoon of Dijon mustard, 1 teaspoon of maple syrup, and the juice of 1 lemon.
- 12
In a large serving bowl, combine the cooked rice, lentils, roasted vegetables, and diced chicken.
- 13
Pour the dressing over the salad and gently toss to combine.
- 14
Chop 1/2 cup of fresh parsley and 1/4 cup of fresh mint leaves. Fold the herbs into the salad.
- 15
Sprinkle 1/4 cup of toasted pumpkin seeds over the top of the salad.
- 16
Taste and adjust seasoning if necessary. Serve warm or at room temperature.
Nutrition Information (per serving)
556
49g
42g
22g
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