Delicious Lentil and Rice Salad

Recipe adapted from “Alive Magazine” for Diet Kontrol

We tested this recipe in the Diet Kontrol Kitchen because we were interested to know its suitability for residents in a long term care home in terms of nutrition value while being easy to prepare for staff.

Our Recommendation/Results:

This recipe is delicious and refreshing! Currants can be easily substituted for raisins.
This salad pairs very well with roast pork loin or can be an entrée on its own.
Preparation wise, difficulty level was 3 out of 10 (1- least difficult and 10-most difficult).
The nutrition value for this salad is suitable for residents in long term care.


15ml lemon zest
60ml lemon juice
30ml extra-virgin olive oil
5ml Dijon mustard
1ml cinnamon
Pinch of cayenne
540ml can lentils, drained and rinsed
500ml long grain brown or wild rice, cooked
250ml fresh parsley, coarsely chopped
175ml red onion diced
125ml currants
125ml dried cranberries
15ml fresh mint, finely chopped


  1. In a large bowl, whisk together lemon zest and juice, olive oil, Dijon,
    cinnamon and cayenne.
  2. Add drained and rinsed lentils; toss. Add rise and toss until just combined.
  3. Add parsley, red onion, currants, cranberries and mint.
  4. Toss until just combined and serve.
Nutrition Facts
Per 1 1/4 cup (299 g)
Amount % Daily Value
Calories 382
Fat 8 g 12 %
+ Trans
1 g
0 g
Cholesterol 0 mg
Sodium 296 mg 9.9 %
Carbohydrate 67 g 51 %
Fibre 8 g 40 %
Sugars 15 g
Protein 14 g
Vitamin A 0 % Vitamin C 44 %
Calcium 6 % Iron 68 %

INGREDIENTS: Lentils, Long grain rice, Red onion, Dried cranberries, Fresh parsley, Fresh lemon juice, Dried currants, Extra virgin olive oil, Lemon zest, Fresh mint, Mustard, Cinnamon, Cayenne pepper