January 9, 2019
Lentil and Wild Rice Winter Salad

lentil and wild rice salad

What do we think about salads in the winter? This is definitely the time of year where I don’t eat as much raw vegetables as I do in the summertime. Obviously. There’s snow on the ground 40% of the time and the last thing I want is something cold.

Though, I still crave a big, bold salad, especially for lunch. So, I created something that highlighted the best of winter, a lentil wild rice salad! Packed with wild rice, lentils, arugula and pomegranate seeds. This salad is hearty, bright and so delicious.

I created it to be enjoyed as both a simple lunch salad and also a crowd-pleasing main. This one is beautiful enough to be served to friends. Fill a platter with arugula, layer on the other ingredients and then drizzle with olive oil, balsamic vinegar and salt pepper on top. YUM.

close up of lentil, arugula and wild rice salad cooked lentils and wild rice

I know pomegranate seeds can be a pain to take out, so I made you a video showing how to remove them without staining your entire kitchen/outfit.

Usually though, I spend the extra buck or two and buy the seeds already removed. I know, it’s lazy, but it also makes for simpler prep. The pomegranate seeds are so perfect with the combo of hearty rice and lentils, that I don’t want you to omit them! In the summer, i think this recipe would also take amazing with strawberries or blackberries.

Enjoy this one! I hope you love this winter lentil salad as much as we do. xo

 

vegan lentil salad wild rice, lentil and arugula salad

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Lentil Wild Rice Winter Salad

  • Author: Alex Caspero
  • Prep Time: 15 minutes
  • Cook Time: 45 minutes
  • Total Time: 1 hour
  • Yield: 6 servings 1x
  • Category: salad, healthy, glutenfree, vegan, vegetarian
  • Method: stove top, salad
  • Cuisine: Salad, American

Description

Lentil Wild Rice Winter Salad! This salad is SO delicious and perfect for the winter. Arugula, wild rice, lentils, pomegranates, mint and caramelized shallots. Vegan and Gluten-Free.


  • Author: Alex Caspero
  • Prep Time: 15 minutes
  • Cook Time: 45 minutes
  • Total Time: 1 hour
  • Yield: 6 servings 1x
  • Category: salad, healthy, glutenfree, vegan, vegetarian
  • Method: stove top, salad
  • Cuisine: Salad, American
  • Author: Alex Caspero
  • Prep Time: 15 minutes
  • Cook Time: 45 minutes
  • Total Time: 1 hour
  • Yield: 6 servings 1x
  • Category: salad, healthy, glutenfree, vegan, vegetarian
  • Method: stove top, salad
  • Cuisine: Salad, American
Scale

Ingredients

  • 4 medium shallots, thinly sliced
  • 1/4 cup olive oil, divided
  • 1 cup wild rice blend (I used a blend of wild rice, brown rice and red rice)
  • 1 cup brown lentils
  • 4 cups vegetable broth (or water)
  • 1/2 cup pomegranate seeds
  • 6 ounces arugula leaves
  • 1/2 cup blanched almond slivers
  • 1/2 cup torn mint leaves
  • 1 tablespoon balsamic vinegar
  • salt/freshly cracked black pepper

Instructions

  1. Peel and slice shallots as thinly as possible. Heat 2 tablespoons of olive oil in a medium saute pan over medium-low heat and add the shallots and a pinch of salt. Cook, stirring often, until shallots are very caramelized and browned, about 30-45 minutes.
  2. While the shallots are cooking, make the rice. In a medium saucepan with a tight fitting lid, combine rice, lentils, broth, and 1/2 teaspoon salt if using water. Bring everything to a full boil then lower heat, just enough to maintain a slow, steady simmer. Continue cooking until rice and lentils are tender and liquid is absorbed, about 45 minutes. Turn off heat and let stand for a few minutes.
  3. While the lentils are cooking, heat a dry saute pan over medium heat and add the almond slivers and cook over medium heat, stirring for 2-3 minutes until almonds are lightly browned, taking care not to burn.
  4. Assemble! Place the arugula and 1 cup of the rice/lentil mixture, almonds and torn mint leaves together in a salad bowl and lightly toss. Transfer to individual bowls/platter and top with the remaining rice/lentils and pomegranate seeds. Whisk together the remaining 2 tablespoons olive oil and balsamic vinegar together and drizzle over the salad. Garnish with flaky sea salt (like Maldon) and freshly ground black pepper.

did you make this?

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Meet Alex Caspero

Alex Caspero is a Registered Dietitian, Plant-Based Chef and Yoga Instructor. She aims to cut through the nutrition noise by providing real-life, nourishing tips for body and mind. Learn more about Alex.

2 comments
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  1. Best salad ever! Made it exactly as written for dinner tonight. It will quickly disappear on our table. Thanks for great recipe!

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