Name: Mediterranean Antipasto Salad
Prep time: 10 min
Total time: 10 min
Ingredients: 2 Tbsp (30 mL) lemon juice; 1 Tbsp (15 mL) olive oil; 1 tsp (5 mL) whole grain mustard; salt & black pepper (to taste); 1 can (19 oz/540 mL) can of green lentils (drained & rinsed (yields 2 cups/500 mL cooked lentils)); 1 cup 250 mL cooked brown rice (see tips); 1 cup (250 mL) grape or cherry tomatoes (halved); 3/4 cup (175 mL) chopped roasted red pepper; 1/4 cup (60 mL) chopped sundried tomatoes, packed in oil; 2 green onions, trimmed & thinly sliced; 1/4 cup (60 mL) pitted & chopped Kalamata olives (optional); 2 Tbsp (30 mL) chopped fresh basil (optional)

Nutrition

Serving Size: 1 cup (250 mL) Calories: 249 Total Fat: 6 g Saturated Fat: 1 g Carbohydrate: 40 g Fibre: 7 g Sugars: 6 g Protein: 12 g Sodium: 174 mg Potassium: 709 mg Iron: 5 mg

Ingredients

Dressing

2 Tbsp (30 mL) lemon juice
1 Tbsp (15 mL) olive oil
1 tsp (5 mL) whole grain mustard
salt & black pepper to taste

Salad

1 can (19 oz/540 mL) can of green lentils drained & rinsed (yields 2 cups/500 mL cooked lentils)
1 cup 250 mL cooked brown rice see tips
1 cup (250 mL) grape or cherry tomatoes halved
3/4 cup (175 mL) chopped roasted red pepper
1/4 cup (60 mL) chopped sundried tomatoes, packed in oil
2 green onions, trimmed & thinly sliced
1/4 cup (60 mL) pitted & chopped Kalamata olives optional
2 Tbsp (30 mL) chopped fresh basil optional

Directions

Whisk dressing ingredients together in a small bowl and season with salt and black pepper.
In a large bowl, combine salad ingredients and toss in dressing, coating evenly.
Adjust seasonings (salt, pepper, lemon juice) if needed, and serve.

tips

Other cooked grains like orzo, barley, quinoa, millet or farro can be used in place of the rice.

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Mediterranean Antipasto Salad