Curried Lentil, Wild Rice and Orzo Salad

Here’s our healthy meal for the month of November. Try it out and let us know what you think in the comments below.


1/2 cup (125 mL) wild rice
2/3 cup (150 mL) green lentils or brown lentils
1/2 cup (125 mL) orzo pasta
1/2 cup (125 mL) currants
1/4 cup (50 mL) finely chopped red onion
1/3 cup (75 mL) slivered almonds, toasted


1/4 cup (50 mL) white wine vinegar
1 tsp (5 mL) ground cumin
1 tsp (5 mL) Dijon mustard
1/2 tsp (2 mL) granulated sugar
1/2 tsp (2 mL) salt
1/2 tsp (2 mL) ground coriander
1/4 tsp (1 mL) turmeric
1/4 tsp (1 mL) paprika
1/4 tsp (1 mL) nutmeg
1 pinch cinnamon
1 pinch cloves
1 pinch cayenne pepper
1/3 cup (75 mL) canola oil or vegetable oil


In large pot of boiling salted water, cover and cook wild rice for 10 minutes.

Add lentils; boil for 20 minutes. Add orzo; cook just until tender, about 5 minutes. Drain well and transfer to large bowl. Add currants and onion.

Dressing: In small bowl, whisk together vinegar, cumin, mustard, sugar, salt, coriander, turmeric, paprika, nutmeg, cinnamon, cloves and cayenne; whisk in oil. Pour over rice mixture and toss gently.

Let cool; cover and refrigerate until chilled, at least 4 hours. (Make-ahead: Refrigerate for up to 24 hours.) To serve, sprinkle salad with almonds.

About Chris Tse

I’m a scientist turned owner of Blitz Conditioning, a Fitness Columnist at CBC Radio on Thursdays at 8:20 am, and owner of Tse Social Strategy. Follow me on Twitter or Read my full bio.

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