Brown Rice and Lentil Salad with Citrus & Roasted Fennel

Craving carbohydrates is normal in the winter. By turning to whole foods like rice and lentils, however, you can satisfy that craving but also get nutrients that you won’t get from pasta or breads. Lentils are a high quality, plant-based source of protein but lack some amino acids. Pairing them with rice gives you the full scope of amino acids. Fennel often goes unnoticed or underused but has amazing health benefits. In Eastern medicine it is eaten in winter to tonify the kidneys and improve circulation. Like citrus, it also supports the immune system and is a source of fiber and folate.  Fennel is in season in winter and can be found in most grocery stores in refrigeration near the greens and herbs.

Health Benefits of Lentils

This lentil salad is a nutritional powerhouse. The combination of lentils and rice give it protein, so if you’re doing Meatless Mondays or trying to cut out meat, this is a great way to keep protein in your diet. The combination of protein and fiber in lentils also helps regulate blood sugar levels, making them a good option for people with diabetes.

Brown Rice and Lentil Salad with Citrus & Roasted Fennel

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• Author: Kristen Palmer

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Description

A healthy, protein-rich salad.

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Ingredients

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• 2 oranges
• 1 grapefruit
• 2 tbsp whole coriander seeds
• 2 tbsp white wine vinegar
• 3 tbsp olive oil
• 1 tbsp grapefruit juice, reserved from fresh grapefruit
• 1 tbsp honey
• 1/2 tsp salt
• Fresh black pepper
• 1 large fennel bulb with fronds
• 2 tbsp olive oil
• 1 cup uncooked brown rice
• 1/2 cup dried green lentils
• 1/4 cup sunflower seeds, roasted and salted

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Instructions

1. Heat oven to 425 degrees. Supreme citrus fruits, reserving 1 tablespoon of grapefruit juice for dressing. 
2. To make dressing, toast coriander seeds in a dry frying pan until they smell nutty. Cool, then grind in a spice grinder. Whisk or blend together vinegar, olive oil, grapefruit juice, honey, salt and pepper and set aside.
3. To prepare fennel, remove bottom and top, saving fronds. Chop fennel bulb into 1-inch pieces, toss with 2 tablespoons olive oil, and season with salt and pepper. Place fennel on a baking sheet and roast for 35 minutes.
4. Cook rice and lentils according to package directions.
5. Chop 2 tablespoons of the reserved fennel fronds.
6. When rice and lentils are done, combine with dressing, and fennel, stir to combine. Fold in citrus and fennel fronds. Sprinkle with sunflower seeds.

Story and Recipes by Kristen Palmer
Styling by Anna Franklin
Photography by Dave Bryce

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