Curried Lentil, Brown Rice & Parsnip Salad [vegan]

A light curry dressing gives this vegan Curried Lentil, Brown Rice & Parsnip Salad some delicious flavours.

Bursting with goodness and protein, this is an easy Autumn or Winter salad to enjoy warm or at room temperature.

If you love lentil salad, another must-try lentil recipe is my lentil tabbouleh salad. So light and refreshing!

Curried Lentil, Brown Rice & Parsnip Salad [vegan]

A light curry dressing gives this vegan Curried Lentil, Brown Rice & Parsnip Salad some delicious flavours.

5 from 1 vote

DieTARY CHOICEDairy-Free Recipes, Egg-Free Recipes, Gluten-Free Recipes, High Fibre Recipes, Iron Rich Recipes, Nut-Free Recipes, Soya-Free Recipes, Vegan Recipes

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Prep Time 15 minutes mins

Cook Time 30 minutes mins

Total Time 45 minutes mins

Course Salads

Cuisine English

Servings 6 people

Calories 455 kcal

Equipment

oven tray

2 saucepans

mixing bowl

Disclaimer: the equipment list above includes affiliate links to products I use and like.

Watch How To Make This Recipe

Ingredients

 

MetricUS Customary

 

1x2x3x

• 175 g green lentils
• 150 g brown rice
• 5 parsnips
• 1/2 large pomegranate
• bunch of fresh coriander
• 1 tsp mild curry powder
• 1 tsp ground cumin
• 2 Tbsp red wine vinegar
• 6 Tbsp extra virgin olive oil
• 1 1/2 tsp Dijon mustard
• 1 garlic clove – crushed
• 2 shallots – finely sliced
• 1 Tbsp maple syrup
• Juice of 1/2 to 1 lemon – according to taste
• salt & pepper
• olive oil

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Instructions

 

• Preheat the oven to 200ºC/400ºF/Fan 180ºC/Gas Mark 6
• Peel the parsnips and cut them in quarters lengthways.
• Place the parsnips on a roasting tray, drizzled with some olive oil.
• Roast in the oven for 20-30 mins until golden and tender.
• Heat some water into 2 saucepans. When water is boiling add lentils to one saucepan and brown rice to the other. Cook for 15- 20 mins until cooked. Lentils and brown rice should still have a bite.
• Drain well. Place lentils and brown rice in a salad bowl.
• Make the dressing by mixing together Dijon mustard, oil, vinegar, cumin, curry powder, crushed garlic and maple syrup. Season to taste with lemon juice, salt and pepper.
• Toss lentils and brown rice in dressing. Add roasted parsnip, pomegranate seeds, finely sliced shallots and finely chopped coriander. Adjust seasoning with lemon juice, salt and pepper.
• Serve warm or at room temperature.

Nutritional Information

Nutrition Facts

Curried Lentil, Brown Rice & Parsnip Salad [vegan]

Serving Size

 

250 g

Amount per Serving

Calories

455

% Daily Value*

Fat

 

16

g

25

%

Saturated Fat

 

2

g

13

%

Polyunsaturated Fat

 

2

g

Monounsaturated Fat

 

11

g

Sodium

 

34

mg

1

%

Potassium

 

938

mg

27

%

Carbohydrates

 

68

g

23

%

Fiber

 

17

g

71

%

Sugar

 

13

g

14

%

Protein

 

12

g

24

%

Vitamin A

 

20

IU

0

%

Vitamin C

 

27

mg

33

%

Calcium

 

87

mg

9

%

Iron

 

4

mg

22

%

* Percent Daily Values are based on a 2000 calorie diet.

Keyword lentil, parsnip

Find this recipe online:

Curried Lentil, Brown Rice & Parsnip Salad [vegan]

https://theflexitarian.co.uk/recipe-items/curried-lentil-brown-rice-parsnip-salad-vegan/

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