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Rice and Grain Salads
RECIPES
Mediterranean Rice Salad
Rice Salad with Prosciutto and Peas
Bulgur and Mint Salad
Kasha and Lentil Salad
If you are looking to add more whole grains to your diet these salads are the perfect way to start. 
Rice and grain salads are easy to cook, taste good, and can be prepared a day or more in advance. 
They are nice for a light lunch or dinner or as a side dish.  Rice and grain salads should be eaten at
room temperature, so they are excellent for packed lunches to take to work or school or for a picnic.
Mediterranean Rice Salad

(Serves 2)

Ingredients:

1/2 cup quick-cooking brown rice
2 medium tomatoes, seeded and chopped
1 small onion, finely chopped
1/2 cup green olives, sliced
1/4 cup pumpkin seeds
2 tablespoons olive oil
1 teaspoon Marsala wine
1 teaspoon white wine vinegar
1 teaspoon dried oregano
Salt and pepper
2 tablespoons chopped fresh parsely

Directions:

Cook rice according to package directions.  Spread the cooked rice on a plate and cool to room temperature.

In a large bowl, combine the cooled rice, tomatoes, onion, olives, and pumpkin seeds.  Add the oil, Marsala, vinegar, oregano, salt and pepper. Toss to combine.  Divide among 4 salad plates and sprinkle with chopped parsley.
Serve at room temperature.
Rice Salad with Prosciutto and Peas

(Serves 6 to 8)

Long grain rice is used to help the grains remain separate in the salad.  You may wish to substitute chopped artichokes or blanched broccoli florets for the peas or carrots.  Add some toasted pine nuts or cashews for some extra crunch.

Ingredients:

1 large garlic clove, minced
1/4 cup finely minced onion
6 tablespoons lemon juice
6 tablespoons red wine vinegar
2 tablespoons chopped fresh parsley
3/4 cup olive oil
Salt and pepper
1-1/2 cup long grain rice, cooked and cooled
1 cup frozen peas
1 cup diced carrot
4 ounces thinly sliced prosciutto, julienned

Directions:

In a bowl, combine the garlic, onion, lemon juice, vinegar, parsley, and oil.
Whisk well and season with salt and pepper.  Stir in the cooked rice. 
Set aside.

Bring a small saucepan of water to a boil.  Blanch the peas and carrots for 1 minute.  Drain and rinse the vegetables with cold water.  Add the vegetables to the rice.  Add the prosciutto and toss the mixture gently.  Serve at room temperature.
Bulgur and Mint Salad

(Serves 4)

Ingredients:

1-1/2 cups water
3/4 cup bulgur wheat
1 medium tomato, seeded and diced
1 medium cucumber, peeled, seeded, and diced
8 black olives, chopped
2 scallions, chopped
2 tablespoons chopped fresh mint
2 tablespoons olive oil
1 tablespoon fresh lemon juice
Salt and pepper

Directions:

Bring water and bulgur to a boil in a medium saucepan.  Reduce heat to low, cover, and simmer until bulgur is cooked, about 12 minutes.  Remove from heat.  Spread the bulgur on a plate to cool to room temperature.  Transfer the cooled bulgur to a bowl and fluff with a fork.  Add the remaining ingredients; season with salt and pepper.  Serve.
Kasha and Lentil Salad

(Serves 4 to 6)

Ingredients:

1 cup dried lentils
4 cups water
1 bay leaf
Salt and pepper
3 tablespoons olive oil, divided
1/2 cup kasha (buckwheat)
1 shallot, chopped
1 clove garlic, minced
1 cup chicken broth or vegetable broth
1 teaspoon dried oregano
1 tomato, seeded and chopped
1/3 cup chopped pitted Kalamata olives
2 scallions, chopped
2 tablespoons chopped parsley
1/3 cup crumbled feta cheese

Directions:

Put lentils, water, and bay leaf into a medium pot and bring to a boil.  Reduce heat to medium-low and simmer, covered, until lentils are tender, 30 to 35 minutes.  Remove from the heat; season with salt and pepper.  Set the lentils aside to let cool in their cooking liquid.  Discard the bay leaf and drain the lentils.

Heat 1 tablespoon of the oil in a small saucepan over medium heat.  Add kasha, shallots, and garlic.  Cook, stirring occasionally, until shallots are softened, 3 to 4 minutes.  Add broth and bring to a boil; then reduce heat to low.  Simmer, covered, until water is almost absorbed and kasha is almost tender, about 8 minutes.  Add oregano, recover pot and continue to simmer until liquid is completely absorbed, 3 to 4 minutes more.  Remove from heat and set aside, uncovered, to cool.

Put lentils, kasha mixture, tomatoes, olives, scallions, parsley, remaining 2 tablespoons oil, salt and pepper into a large bowl and toss gently to combine.
Serve at room temperature or chilled, garnished with feta cheese.
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LENTILS  (LENTICCHIE)
Although lentils grow in pods, they are always sold podded and dried. Italian lentils are the small brown variety, which are grown in the area around Umbria.  Lentils do not break up during cooking, and are often mixed with small pasta shapes or rice for a contrast of flavors and textures.  They are delicious served warm with cooked sausage or served cold dressed with olive oil.  Lentils will absorb the flavors of whatever aromatics they are cooked with, so add herbs or spices to the cooking liquid for extra flavor.
The Emilio crops of lentils are actually quite small, so the demand often outweighs the supply.
These lentils are grown by the Emilio family in Umbria; pale brown and tan in color. They are prized throughout Italy for their outstanding color, texture, and flavor.
SALADS  >  RICE AND GRAIN SALADS  >  MORE GRAIN SALADS
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Rice and Grain Salads