We love to make salads all year long, but as the weather turns colder we prefer a heartier salad that has some staying power. Pulses (such as lentils and beans) are best eaten together with whole grains because the combination makes a complete protein that your body can digest and absorb easily.

If you are not eating lentils yet what the heck are you waiting for?! There is no better time to introduce lentils and beans than with small children. I often gave Liv black beans, garbanzo beans, lentils with raw cheese (a complete protein) as a snack instead of refined starches such as fish crackers. Now she loves them!

That being said, I remember the first time I cooked with lentils. My husbands brother, in his early twenties, came to visit. As a regular consumer of junk food, I decided it was my mission to get him healthy while he visited. His welcome dinner was a lentil Shepard’s pie with miso gravy. Unfortunately, it was bland, dry and chewy.  The poor kid was so polite trying to eat it up, but he was clearly being tortured. This particular recipe was not a good introduction to healthy eating. I promise you’ll love this salad…it’s not dry or bland.

Eat for lunch or as a healthy dinner companion. I usually pull some of the lentil salad out for Liv before I add the parsley and red onion.

*Update 01/10 – Remember to soak your lentils at least 12 hours (overnight) in a-2 tablespoons of yogurt, buttermilk, whey or Kefir before cooking and skimming. This helps to “predigest” the outer layer so that you can receive the full benefits of the nutrients available ans also to help prevent digestive disorders commonly accociated with certain grains. Read more about soaking lentils and other grains.

Healthy Lentil Rice Salad With Cranberries

1 Tbs lemon zest – a grater or micro-plane zester works best for this.
1/4 cup lemon juice
2 Tbs extra virgin olive oil
1 tsp Dijon mustard
1/4 tsp cinnamon
pinch of cayenne
1 can of lentils (540ml) drained and rinsed or 2 cups cooked
2 cups long grain brown rice – cooked
1 cup parsley – loosely packed & chopped
3/4 cup red onion – diced
1/2 cup currants
1/2 cup dried cranberries
1 Tbs fresh mint – finely chopped

In a large bowl whisk together lemon zest, lemon juice, olive oil, Dijon, cinnamon and cayenne.
Add lentils, toss and then add rice and toss gently.
Add parsley, onion, currants, cranberries and mint. Toss gently and serve.
Serves 4-6.  Store in the fridge for up to 3 days.

Originally published in Alive Magazine

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Healthy Lentil Rice Salad with Cranberries