Lentil, Orzo and Wild Rice Moroccan Salad

This hearty, autumn inspired dish is a favourite of mine.  It is filled with nutritious ingredients such as lentils, black beans, wild rice and almonds and can be enjoyed both warm or cold.  A friend of mine served this a few years ago at a potluck.  I fell in love with the flavours from spices that I imagine waft through the air above Morocco.  (Hence the name I gave it. 😉 ) She said it was a relic from her recipe box from back in the day in Saskatchewan and she happily shared it with me.  So, guess really it’s a Moroccan/Saskatchewan dish.  Who knew there could be such a thing?!

This recipe makes quite a bit, so it is perfect for a large get together (perhaps Thanksgiving?).  I’ve just popped some in the freezer to see how that goes.  I will keep you posted as to how it tastes when I pull it out.

Are you wondering what orzo is?  It’s a tiny pasta shaped like a long grain of rice.  Because of the pasta, legumes and rice in this dish, it really can be served as a main dish with steamed veggies and or salad on the side.  Another nice addition would be some stir-fried mushrooms.  Served warm, it is a comfort dish for those cooler fall nights.  

Need a refresher on why legumes like lentils and black beans are so good for you?  They are filled with magnesium, folate, and iron.  Legumes are cholesterol lowering and are very high in fibre.  They are also a good source of protein, in case you are, like so many people, worried about protein intake on a plant based diet.  Please don’t be!!  If you ate a diet of only broccoli and rice you would still be getting enough protein.  The protein push came about by the meat and dairy industries who use scare tactics to push their products for their bottom line – not for your health.

Watch Dr. Greger’s video below as he discusses the importance of eating legumes and the link between animal protein consumption and an increase in diseases such as cancer.  Most people get too much protein and the danger of suffering from not enough protein is almost zero in a first world country.  Ask yourself not where do I get my protein, but rather, where do I get my fibre?!  Legumes such as beans and lentils are two of the lowest glycemic foods out there.  Consuming them stops your blood sugar from spiking too quickly and keeps you feeling full longer. They are also a form of prebiotic, a non-digestible food ingredient that promotes the growth of beneficial microorganisms in the intestines.  Your gut will love you for eating them!

Nuts, such as the almonds in this recipe, are also important components of a plant based diet.  Did you know that nut eaters tend to be slimmer than people who don’t eat nuts?   They suppress inflammation, protect against DNA damage and help extend your lifespan.  Nuts are loaded with fibre, antioxidants and vital nutrients.  So sprinkle them on your salads!

Lentil, Orzo and Wild Rice Moroccan Salad

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Serves: 10-12 Prep Time: 15 minutes Cooking Time: 40 min (wild rice) 40 min (wild rice)

Nutrition facts: 200 calories 20 grams fat

Ingredients

• 1 1/2 cup cooked orzo
• 1 cup cooked wild rice
• 1 can lentils, rinsed
• 1 can black beans, rinsed
• 1 cup raisins
• 1 cup toasted almonds
• Dressing:
• 1/4 cup apple cider vinegar
• 1/8 cup white wine vinegar
• 1/8 cup water
• 2 tablespoons curry powder
• 4 teaspoons date sugar (or other)
• 1 teaspoon salt
• 1/2 teaspoon turmeric
• 1 teaspoon ground coriander
• 1 teaspoon ground cumin
• dash of cayenne pepper
• a bit less than 1/3 cup olive oil

Instructions

1. Mix all salad ingredients, except almonds and chill.
2. Whisk together ingredients for dressing in a small bowl.
3. Toss dressing over salad, add almonds and stir.  Serve cold or heat up in a pot to serve warm.

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Pulverizing the coriander seeds.  So aromatic!