Indian Lentil and Rice Salad
This Indian-inspired lentil and rice salad combines hearty lentils, fluffy rice, crunchy vegetables, and warming spices into a delicious and protein-packed dish. It’s perfect served warm or cold, making it ideal for lunchboxes, potlucks, or as a refreshing summer meal. With a balance of textures and bold flavors from cumin, lemon, and fresh herbs, this salad is both satisfying and energizing.
Time:
Prep time: 15 minutes
Cook time: 25 minutes
Total time: 40 minutes
Serves: 4–6
Ingredients:
For the base:
1/2 cup brown or green lentils, rinsed
1/2 cup basmati rice, rinsed
2 cups water (for cooking rice and lentils separately)
1/4 tsp turmeric powder
Salt, to taste
Vegetables:
1 small cucumber, diced
1 small red onion, finely chopped
1 small tomato, diced
1/2 red bell pepper, diced (optional)
1 small carrot, grated or finely chopped
For tempering (tadka):
2 tbsp oil (preferably mustard oil, coconut oil, or vegetable oil)
1 tsp mustard seeds
1/2 tsp cumin seeds
1 green chili, finely chopped (optional)
A pinch of asafoetida (hing) (optional)
8–10 curry leaves (optional but recommended)
Dressing:
Juice of 1 lemon
1/4 tsp chaat masala (optional, for tanginess)
Salt and pepper, to taste
Fresh cilantro, chopped (for garnish)
Mint leaves, chopped (optional)
Instructions:
Cook the lentils:
Boil lentils in salted water until tender but not mushy (about 15–20 minutes). Drain and set aside to cool.
Cook the rice:
In a separate pot, cook rice with turmeric and a pinch of salt until fluffy (about 12–15 minutes). Drain any excess water, fluff with a fork, and let it cool.
Prepare vegetables:
While rice and lentils are cooling, chop all vegetables and herbs. Set aside.
Make the tempering (tadka):
Heat oil in a small pan.
Add mustard seeds. When they begin to pop, add cumin seeds, green chili, asafoetida, and curry leaves.
Sauté for 30 seconds, then remove from heat.
Assemble the salad:
In a large mixing bowl, combine cooked lentils, rice, and chopped vegetables.
Pour the tempering over the salad and mix gently.
Add lemon juice, chaat masala (if using), salt, and pepper. Toss to combine.
Garnish and serve:
Top with chopped cilantro and mint.
Serve chilled or at room temperature.
Serving Suggestions:
Enjoy as a light main course, or serve alongside grilled meats, paneer skewers, or raita.
Add a dollop of yogurt or a drizzle of tamarind chutney for extra flavor.
Can be packed for a picnic or lunchbox — it holds up well!
Tips for Best Results:
Use pre-cooked rice and lentils for convenience:
Leftover rice or canned lentils (well-rinsed) can speed up prep time significantly.
Let everything cool before mixing:
To prevent sogginess and preserve texture, allow lentils and rice to cool completely before mixing with fresh vegetables.
Adjust seasoning to taste:
Chaat masala, lemon juice, and salt can make a huge difference — taste and tweak as needed just before serving.
Chop vegetables finely and evenly:
Uniform pieces improve the texture and presentation, and make each bite flavorful.
For extra crunch:
Add roasted peanuts, toasted sesame seeds, or sev (Indian crunchy noodles) just before serving.
Variations:
Grain swaps:
Quinoa or millet: Use in place of rice for a gluten-free or higher-protein option.
Brown rice: For a nuttier flavor and added fiber.
Dressing upgrades:
Yogurt dressing: Mix 1/4 cup plain yogurt with lemon juice, cumin, and a touch of garlic for a creamy tangy dressing.
Tamarind chutney: Add a teaspoon for a sweet-sour twist.
Add-ins:
Boiled chickpeas or black beans: For more plant-based protein.
Pomegranate seeds: For a burst of sweetness and color.
Grated coconut or chopped mango: For a South Indian or tropical flair.
Make it spicier:
Add red chili powder or finely chopped green chilies to the tadka.
Top with a sprinkle of spicy sev or chili oil.
Make it a leafy salad:
Toss the whole thing over a bed of baby spinach, arugula, or chopped romaine to make it even more refreshing.
Q&A: Frequently Asked Questions
Q: Can I make this salad in advance?
A: Yes! It actually tastes better after a few hours as the flavors meld. Just keep it refrigerated and add any crunchy toppings (like peanuts or sev) just before serving.
Q: Is this salad vegan and gluten-free?
A: Yes — the basic recipe is 100% vegan and naturally gluten-free. Just double-check spice blends like chaat masala for additives if you’re very sensitive to gluten.
Q: Can I use red lentils instead?
A: It’s not ideal — red lentils become mushy. Stick with green, brown, or black lentils (like puy or masoor whole) to maintain a firm texture.
Q: What protein can I add to make it a full meal?
A: Grilled paneer, tofu, or a boiled egg are great vegetarian protein boosts. Chickpeas or kidney beans are also excellent add-ins.
Nutrition (Per Serving – approx. for 1 of 4 servings):
Calories: ~280–320 kcal
Protein: 9–12g
Carbohydrates: 40–45g
Fiber: 8–10g
Fat: 10–12g (mostly from olive or mustard oil)
Sodium: Varies based on salt and chaat masala
Vitamins: High in vitamin C, folate, and B-complex from veggies and lentils
Note: This can vary based on ingredients and portion size.
Conclusion:
The Indian Lentil and Rice Salad is a vibrant, wholesome, and flexible dish that blends bold Indian flavors with nutritious ingredients. It’s easy to prepare, highly customizable, and works as a light lunch, a side dish, or a hearty vegan meal on its own. Packed with plant-based protein, fiber, and fresh veggies, this salad is a great way to eat clean without compromising on flavor.