Curried Lentil, Wild Rice and Orzo Salad Recipe

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Curried Lentil, Wild Rice and Orzo Salad
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Ingredients
19
Count
Nutrition
1928
Calories
Total time
35
Minutes
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Ingredients:

  • 1/2 cup wild rice (125 ml)
  • 2/3 cup green lentils (150 ml) or 2/3 cup brown lentils (150 ml)
  • 1/2 cup orzo pasta (125 ml)
  • 1/2 cup currants (125 ml) or 1/2 cup raisins (125 ml)
  • 1/3 cup slivered almonds, toasted (75 ml)
  • 1/4 cup white wine vinegar (50 ml)
  • 1 tsp ground cumin (5 ml)
  • 1 tsp dijon mustard (5 ml)
  • 1/2 tsp sugar (2 ml)
  • 1/2 tsp salt (2 ml)
  • 1/2 tsp ground coriander (2 ml)
  • 1/4 tsp turmeric (1 ml)
  • 1/4 tsp paprika (1 ml)
  • 1/4 tsp nutmeg (1 ml)
  • 1 pinch cinnamon
  • 1 pinch clove
  • 1/3 cup canola oil (75 ml) or 1/3 cup vegetable oil (75 ml)

Directions:

  1. In large pot of boiling salted water, cover and cook wild rice for 10 minutes.
  2. Add lentils; boil for 20 minutes. Add orzo; cook just until tender, about 5 minutes. Drain well and transfer to large bowl. Add currants and onion.
  3. Dressing: In small bowl, whisk together vinegar, cumin, mustard, sugar, salt, coriander, turmeric, paprika, nutmeg, cinnamon, cloves and cayenne; whisk in oil. Pour over rice mixture and toss gently.
  4. Let cool; cover and refrigerate until chilled, at least 4 hours. (Make-ahead: Refrigerate for up to 24 hours.) To serve, sprinkle salad with almonds.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 1927.95 Kcal (8072 kJ)
Calories from fat 961.11 Kcal
% Daily Value*
Total Fat 106.79g 164%
Cholesterol 5.92mg 2%
Sodium 1329.3mg 55%
Potassium 2011.36mg 43%
Total Carbs 192.47g 64%
Sugars 14.36g 57%
Dietary Fiber 50.73g 203%
Protein 55.31g 111%
Vitamin C 33.8mg 56%
Iron 18.1mg 101%
Calcium 254mg 25%
Amount Per 100 g
Calories 305.02 Kcal (1277 kJ)
Calories from fat 152.06 Kcal
% Daily Value*
Total Fat 16.9g 164%
Cholesterol 0.94mg 2%
Sodium 210.31mg 55%
Potassium 318.22mg 43%
Total Carbs 30.45g 64%
Sugars 2.27g 57%
Dietary Fiber 8.03g 203%
Protein 8.75g 111%
Vitamin C 5.4mg 56%
Iron 2.9mg 101%
Calcium 40.2mg 25%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 46.7
    Points
  • 49
    PointsPlus

Good Points

  • saturated fat free,
  • cholesterol free,
  • high fiber

Bad Points

  • High in Sodium,
  • High in Total Fat

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