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Wild Rice Lentil Salmon Pilaf

Wild Rice Lentil Salmon Pilaf

Wild Rice Lentil Salmon Pilaf

French lentils, also known as lentilles du Puy, hold their shape once cooked, making them perfect for salad-style dishes. Canned salmon provides a source of heart-healthy omega-3 fats and protein, but look for brands made with sustainably sourced wild salmon, which delivers superior taste. If desired, you can also use dried cherries in lieu of pomegranate seeds. It’s best to add the dressing just before serving, so bring it with you in a separate glass jar and simply shake it up before drizzling it over the rice mixture.


• 1 cup (250 mL) wild rice
• 1 cup (250 mL) French green lentils
• Seeds of 1 pomegranate fruit
• 2 celery stalks, thinly sliced
• 1 cucumber, chopped
• ½ cup (125 mL) fresh mint, roughly chopped
• ½ cup (125 mL) sliced pecans
• 3 – 5½ oz (160 g) cans wild salmon, drained


• ¾ cup (180 mL) carrot juice
• 2 Tbsp (30 mL) extra-virgin olive oil or camelina oil
• 2 Tbsp (30 mL) cider vinegar
• 2 shallots, minced
• Zest of 1 lemon
• 1 tsp (5 mL) dried thyme
• 1 tsp (5 mL) ground coriander
• ½ tsp (2 mL) chili flakes
• ½ tsp (2 mL) salt
• ¼ tsp (1 mL) black pepper


Rinse rice well with cold water. Place rice and 4 cups (1 L) water in medium-sized saucepan. Bring to a boil, reduce heat, and simmer, covered, for 30 minutes. Turn off heat and let stand, covered, for 25 minutes, or until rice reaches desired tender texture. Drain and set aside to cool. In separate pan, bring lentils and 4 cups (1 L) water to a boil. Reduce heat and simmer, covered, until lentils are tender, about 30 minutes. Drain and set aside to cool. In large container or bowl, toss together rice, lentils, pomegranate seeds, celery, cucumber, mint, and pecans. Gently fold in salmon. Whisk together carrot juice, oil, vinegar, shallots, lemon zest, thyme, coriander, chili flakes, salt, and pepper. When ready to serve, place salad on serving plate and drizzle with dressing.

Serves 8

Each serving contains: 344 calories; 24 g protein; 12 g total fat (2 g sat. fat, 0 g trans fat); 37 g total carbohydrates (5 g sugars, 6 g fibre); 405 mg sodium

source: “The Lunch Bunch“, alive #378, January 2015

Written By Matthew Kadey, MSc, RD

Matthew Kadey, MSc, RD, is a Waterloo, Ontario-based dietitian, food writer, and recipe developer. He is the author of Muffin Tin Chef (Ulysses, 2012) and The No-Cook, No-Bake Cookbook (Ulysses, 2013).

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