Lentils.org

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Lentils.org

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Toasted Orzo & Lentil Salad

Prep Time: 20 Minutes

Total time: 40 Minutes

Servings: 12

Lentils.org

Recipe by

Lentils.org

View All

Ingredients

Directions

Nutrition

Ingredients

    2 cups (500 mL) orzo

    3/4 cup (175 mL) diced onion

    1 garlic clove, minced

    4 cups (1 L) low-sodium chicken stock

    1 1/2 cups (375 mL) halved and sliced zucchini

    6 Tbsp (90 mL) olive oil, divided

    1/2 cup (125 mL) butter

    to taste red pepper flakes

    3 cups (750 mL) cooked split red lentils

    1 1/4 cups (310 mL) baby arugula

    1/4 cup (60 mL) lemon juice

    to taste salt and pepper


Directions

  1. Preheat oven to 450°F (230°C).
  2. Lay orzo out on a sheet pan without parchment paper. Toast in oven until golden brown, approximately 7 minutes, tossing half way through.
  3. In a deep pan over medium heat, sweat the onions and garlic with 2 Tbsp (30 mL) oil. Add orzo and 2 cups (500 mL) stock. Continue to cook and add stock until orzo is 90% cooked to a dry consistency.
  4. While orzo is cooking, sauté zucchini with 2 Tbsp (30 mL) oil on medium heat and set aside.
  5. Season finished orzo with butter, remaining oil, and red pepper flakes. Add lentils and zucchini.
  6. Just prior to serving, mix in arugula, dress with lemon juice, and season with salt and pepper.

Nutritional Information

  • Serving Size: 3/4 cup (175 mL)
  • Per serving:
  • Calories 280
  • Total Fat 13 g
  • Saturated Fat 2 g
  • Cholesterol 0 mg
  • Carbohydrates 30 g
  • Dietary Fibre 5 g
  • Sugar 3 g
  • Protein 10 g
  • Sodium 180 mg
  • Potassium 282 mg
  • Folate 98 mcg