Tahini Salad with Rice and Lentil Pilaf

Indulge in this refreshing, light, and flavourful Tahini Salad with Rice and Lentil Pilaf, a delightfully creamy and rich vegan dish perfect for any meal throughout the year. This easy-to-make yet satisfying recipe was inspired by Deiala Abdallah culinary expertise. Keep scrolling to get your hands on the recipe!

Tahini Salad with Rice and Lentil Pilaf

Vegan & Gluten-Free

Prep time: 15 minutes | Cook time: 45 minutes | Serving Size: 3

Ingredients for Tahini Salad

• 2 large tomatoes, diced
• 2 medium cucumbers, diced
• ¼ cup tahini
• ¼ cup freshly squeezed lemon juice
• ¼ cup water
• Sea salt to taste
• ¼ cup fresh mint, finely chopped
• 1 clove of garlic, minced
• ¼ cup parsley, finely chopped

Ingredients for Brown Rice and Lentil Pilaf

• ½ cup brown rice
• ⅓ cup green lentils (dry)
• 1 tbsp avocado oil
• 1 small yellow onion, finely chopped
• 2 garlic cloves
• ½ tbsp ground cumin
• Sea salt to taste
• 2 cups water

Rice and Lentil Pilaf Directions

1. Rinse both rice and lentils until the water is clear then drain.
2. Add avocado oil to a pot and heat on medium heat.
3. Add chopped onion, cumin and sea salt. Cook onion until transparent, stirring constantly.
4. Add rice and lentils and stir until onion and grains are combined.
5. Add 2 cups of water and bring to a boil, then lower heat and let simmer covered until all water is absorbed and both lentils and brown rice are fully cooked, about 45 minutes.
6. Serve warm pilaf with chilled tahini salad or chill pilaf and serve with chilled tahini salad.

Tahini Salad Directions

1. Wash and cucumbers and chop in very fine square pieces. Place in a bowl.
2. Wash tomatoes and remove seeds. Discard seeds as they will create excess liquid to the overall tahini salad. Chop the tomatoes in same size as the cucumber and add to the bowl.
3. In a separate bowl, mix tahini, water, lemon juice and salt. Add more lemon juice, water or tahini for desired consistency. Top the veggies with the tahini dressing.
4. Finely chop mint, garlic and parsley and add on top of the rest of the ingredients in the bowl. Season with salt and refrigerate.
5. Serve with the Brown Rice and Lentil Pilaf.

Health Benefits of Lentils

The lentils in the Tahini Salad with Rice and Lentil Pilaf are nutritional powerhouses! Let’s start with iron – lentils are a fantastic source of iron, making them a crucial addition to a vegan diet where obtaining enough iron can sometimes be a challenge. This is particularly important as iron plays a vital role in transporting oxygen in the blood and supporting energy levels.

But that’s not all – lentils are also rich in fibre. The fibre content in lentils helps support digestion and promote satiety. Lentils are also a great source of plant-based protein, offering an affordable and sustainable alternative to animal protein. This makes them an excellent choice for those looking to increase their vegan protein intake.

So, when you enjoy the Tahini Salad with Rice and Lentil Pilaf, you’re not only treating your taste buds to a flavourful dish but also giving your body a boost of iron, fibre, and protein!

Health Benefits of Tahini

Tahini, a key component of the Tahini Salad with Rice and Lentil Pilaf, offers a range of health benefits that complement the dish’s nutritional profile. Made from ground sesame seeds, tahini is rich in healthy fats. Particularly, monounsaturated and polyunsaturated fats, which are known to support heart health by lowering bad cholesterol levels and promoting healthy cholesterol levels. Additionally, tahini is a good source of plant-based protein, making it valuable for individuals following vegan or vegetarian diets.

Tahini also contains various vitamins and minerals, including calcium, iron, magnesium, and vitamin E. These nutrients play crucial roles in bone health, energy production, antioxidant defence, and skin health. The vitamin E content in tahini, in particular, contributes to healthy skin by protecting against oxidative damage and supporting skin cell regeneration. Tahini is also a good source of dietary fibre, which aids in digestion, promotes regular bowel movements, and supports gut health. Incorporating tahini into dishes like the Tahini Salad with Rice and Lentil Pilaf not only adds a creamy and flavourful element but also provides a range of health benefits!

Health Benefits of Brown Rice

As a whole grain, brown rice retains its outer bran layer and germ, which is packed with essential nutrients like B vitamins, magnesium, phosphorus, selenium, and manganese. One of its standout features is its high fibre content, crucial for maintaining digestive health, promoting regular bowel movements, and reducing the risk of constipation. Beyond digestion, brown rice is also great for heart health too. It’s known to lower cholesterol levels, mitigating the risk of heart disease, and enhancing overall cardiovascular function, thanks to its fibre, antioxidants, and healthy fats. Brown rice’s lower glycemic index compared to white rice ensures more stable blood sugar levels too. Incorporating brown rice into dishes like this Tahini Salad with Rice and Lentil Pilaf is a nutritious way to add in a nutty flavour and chewy texture!

Lunch and Learn: Eat Your Way to Happiness

Did you know that what you eat can directly impact your mood? In my upcoming Lunch and Learn Series: Eat Your Way to Happiness, I’ll uncover the fascinating secrets behind certain foods and how they can work wonders for your mental well-being and mood. From lifting your spirits with happiness hormones to nourishing your brain for a brighter disposition, food can be a powerful tool for overall happiness.

Interested in spreading the joy to your team? Consider hosting an engaging Employee Wellness Workshop with me, available both virtually and in person. Drop me an email at info@jesselanewellness.com for all the juicy details, or hop over to my Corporate Wellness page to learn more about booking your team’s happiness boost today! Let’s make wellness fun, flavourful, and mood-lifting together!

Yummy Lentil and Tahini Recipe Roundup

Creamy Lentil Curry Recipe

Filled with nutritious fats, fibre-rich lentils, and a vibrant array of vegetables, my Creamy Lentil Curry is comforting and nourishing too. Plus, you can have a satisfying dinner ready in under an hour, while your body enjoys the numerous health benefits it provides.

Lentil Sweet Potato Pie

This Lentil Sweet Potato Pie is a delightful and satisfying dish that brings comfort and joy to your mealtime. The savoury lentil and herb blend is complemented by creamy sweet potatoes, accented with a hint of cinnamon. Give it a try!

Hasselback Sweet Potatoes with Roasted Garlic Sauce

Indulge in these Hasselback Sweet Potatoes with Roasted Garlic Sauce where each perfectly sliced potato boasts a crispy exterior and a creamy inside. What sets this dish apart is the velvety roasted garlic sauce infused with tahini, adding a rich and nutty dimension to every bite. It’s a delightful balance of savoury and sweet, making it a delicious and nourishing dish!