Black Rice and Red Lentil Salad Recipe (2024)

FAQs

Why do you mix rice and lentils? ›

One cup of lentils contains almost all of the 9 amino acids apart from Methionine, which is infact found in rice. To get a complete protein source and all 9 amino acids, we have combined the lentils and rice together to make meal-times that little bit easier.

Their black color is given by anthocyanin, a potent antioxidant also found in blueberries and black rice. You'll love their rich and earthy taste and their versatility. They are easy to cook and don't require soaking.

If you're looking for a way to combine rice and lentils into a dish that's NOT mujadara, you've come to the right place! Lentils and rice are two very versatile and healthy ingredients that can be spiced and seasoned in a million different ways.

Choose lentils instead of rice when seeking higher protein content or higher fiber content. Brown rice has 4.52 g of protein and 3.5 g of fiber per 1-cup serving, while lentils have 17.86 g of protein and 15.6 g of fiber for only 12 more calories per serving.

Lentils can be combined with other ingredients like rice to form a “complete protein” with a full complement of amino acids.

Eating half a cup of cooked lentils gives you lots of essential nutrients and their high fiber content makes you feel full. However, the fiber in lentils can be hard for your body to break down. Eating too many lentils can cause gas, bloating, and cramping.

Black Lentils (Beluga lentils)

Best of all, black lentils are the most nutritious variety of lentils, boasting the highest amount of protein, plus high levels of calcium, potassium, and iron.

Nutritional properties: Lentils have a lower phytate content than beans and are lower in indigestible sugars, which means that they are less likely to lead to flatulence than beans. Beans are also slightly higher in carbs than lentils, though their dietary fiber content can vary between legumes.

Most people can enjoy lentils as part of their regular diet without any concern. But lentils also contain natural compounds called anti-nutrients. These substances bind with nutrients like iron and zinc, making them harder for our bodies to absorb. Soaking and cooking lentils can help reduce this effect.

If you have a few root vegetables hanging out in your fridge, those are also great with lentils, like in this warm lentil and root vegetable salad with parsnips and carrots. Lentils are particularly nice with cheese, as in this grilled halloumi and lentil salad.

What is the second meal effect of lentils? ›

The so-called “lentil effect” or “second meal effect” describes the remarkable effect of beans to help control blood sugar levels hours, or even the next day, after consumption.

Good trick for people with diabetes, add lentils to rice or potatoes to skip the rise in blood glucose.

You're fine to eat unrinsed lentils. The only real reason to rinse it to remove possible dirt, and perhaps a tad of starch.

They are particularly high in energy-providing protein, which makes them an excellent choice for vegetarians and vegans, and they are also high in fibre, which encourages regular bowel movements and the growth of healthy gut bacteria.

The combination of beans and rice creates a complete protein. Beans alone and rice alone both lack certain essential amino acids. If eaten together, however, each contributes what the other is missing to form a complete protein.

Many rice recipes conclude with the simple instructions: "fluff rice." This just means you should stick a fork into the rice and break up any grains that have clumped together. The step literally makes your finished dish fluffier.

Lentils are a plentiful source of fiber, folic acid, and potassium. These nutrients all support heart health. According to the American Heart Association (AHA), increased fiber intake can reduce levels of low density lipoprotein (LDL) cholesterol, or bad cholesterol.

Lentils and sweet potatoes, when combined, provide a complementary amino acid profile that can contribute to a more complete protein intake. While lentils are considered a good source of plant-based protein, they are not considered a complete protein on their own as they lack some essential amino acids.