Lentil Rice Fruit Salad
Bright, refreshing, and packed with nutritious goodness, this Lentil Rice Fruit Salad is a delightful medley of flavors and textures. Combining protein-rich lentils, fragrant jasmine or basmati rice, and a vibrant mix of sweet mango, crisp apple, juicy pomegranate seeds, and crunchy cucumber, this salad is a wholesome celebration in every bite. A tangy-sweet dressing made with olive oil, lemon juice, honey, and a hint of ground cumin ties everything together, while fresh mint leaves add a cooling burst of freshness. Ready in just 20 minutes and perfect as a light main course or a colorful side dish, this gluten-free and vegetarian recipe is as versatile as it is delicious. Serve it chilled or at room temperature to enjoy its invigorating, zesty flavors!
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Recipe Information
Ingredients
- 1.5 cups cooked lentils
- 1 cup cooked rice (preferably jasmine or basmati)
- 1 large apple, diced
- 1 medium ripe mango, diced
- 0.5 cup pomegranate seeds
- 1 small cucumber, diced
- 2 tablespoons fresh mint leaves, chopped
- 2 tablespoons olive oil
- 1 tablespoon lemon juice
- 1 teaspoon honey
- 0.5 teaspoons ground cumin
- 0.25 teaspoons salt
- 0.25 teaspoons black pepper
Instructions
In a large mixing bowl, combine the cooked lentils and cooked rice. Ensure both are cooled to room temperature or slightly chilled.
Add the diced apple, diced mango, pomegranate seeds, and diced cucumber to the bowl. Gently toss to distribute the ingredients evenly.
In a small bowl, prepare the dressing by whisking together the olive oil, lemon juice, honey, ground cumin, salt, and black pepper until the mixture is emulsified.
Pour the dressing over the lentil-rice-fruit mixture. Use a large spoon to gently toss the salad, ensuring all the ingredients are evenly coated with the dressing.
Sprinkle the chopped fresh mint leaves over the salad and give it one final toss.
Taste and adjust seasoning as needed, adding a pinch more salt or pepper if desired.
Serve immediately as a light main course or as a side dish. Alternatively, refrigerate for up to 2 hours before serving for a chilled version of the salad.
Nutrition Facts
Calories |
1284 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 32.4 g | 42% | |
| Saturated Fat | 5.1 g | 26% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 610 mg | 27% | |
| Total Carbohydrate | 221.4 g | 81% | |
| Dietary Fiber | 37.1 g | 132% | |
| Total Sugars | 73.3 g | ||
| Protein | 39.0 g | 78% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 176 mg | 14% | |
| Iron | 15.1 mg | 84% | |
| Potassium | 2168 mg | 46% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
