This gluten-free Lentil Salad with Wild Rice is an easy, healthy, and delicious meal that is full of plant-based protein. This recipe is grain-free too!

lentil salad with fresh lemon


This is one of those staple healthy salads that is nice to have on hand for a busy week. You can meal prep it on Sunday and enjoy it for lunch for at least several days. It can be served chilled or at room temperature.

The ingredients are so simple too.

lentil salad ingredients

How to Cook Lentils

Don’t be intimated by cooking lentils, they are actually really easy to make. I do recommend choosing brown or green lentils for this recipe because they hold their shape nicely even after they are cooked. 

The first step is to rinse your lentils in a fine-mesh sieve. Take a quick look at the lentils and pick out any rocks or debris. This doesn’t happen often, but it can. You don’t want to bite down on a pebble!

Next, place your rinsed lentils in a medium saucepan. Cover the lentils with filtered water plus about 1 inch of water. Bring the pot to a boil, then reduce the heat to low, cover and simmer for about 20 minutes.

After about 20 minutes cooking time, the lentils will have soaked up most of the water and they will be tender and ready to eat.

Cooking Wild Rice 

The other main ingredient in this salad is wild rice. It is such a fascinating ingredient because it is actually a seed that grows in water, and not a grain. It acts and tastes like a grain, though, so it is perfect for this recipe.

To cook wild rice, you need to rinse it first. Then, add it to a medium saucepan with 3 cups of water. Bring the rice and water to a boil and then reduce the heat to low, cover with a lid, and simmer for 45 minutes to an hour. 

Then, just fluff the rice with a fork and serve. You can make the rice and lentils to 3 days in advance of making the salad.

cooked wild rice


Can I use brown or white rice instead of wild rice?

Yes, absolutely! Wild rice is not a grain, but white and brown rice are grains, but feel free to use whatever you prefer.

Can I cook the rice and lentils together?

Sadly, no, because they have different cooking times. It’s better to cook them separately.

Can I use green lentils instead of brown lentils?

Yes, green and brown lentils substitute very well for each other. Red lentils might be mushy, so I recommend sticking with green or brown.

More Easy Vegan Recipes You Might Like

Or, see my round-up of Healthy Vegan Bean Recipes.

Here’s my printable recipe:


Lentil & Wild Rice Salad

lentil and wild rice salad in a bowl with a fork

This Lentil Salad with Wild Rice is an easy, healthy, and delicious meal that is full of plant-based protein. Grain-free too!

  • Author: Carrie Forrest, MPH in Nutrition
  • Prep Time: 15 minutes
  • Cook Time: 45 minutes
  • Total Time: 60 minutes
  • Yield: 6 1x
  • Category: Salad
  • Method: Stovetop
  • Cuisine: Salad


  • 1 cup brown lentils
  • 1 cup wild rice
  • 2 Persian cucumbers, chopped
  • 1/4 cup pitted green olives, chopped
  • 1 red bell pepper, cored and chopped
  • ½ large red onion, chopped
  • 1 large ripe avocado, chopped
  • ¼ cup sunflower seeds
  • 2 lemons, juiced
  • 1/2 teaspoon sea salt
  • 1/4 teaspoon ground black pepper


  1. Cook the lentils and wild rice in separate saucepans according to package directions. Set aside to cool.
  2. In a large mixing bowl, combine the cucumbers, olives, red bell pepper, onion, avocado, sunflower seeds, lemon juice, salt, and pepper. Stir to combine.
  3. Pour in the cooked and cooled lentils and wild rice and stir one last time to combine.
  4. Serve warm or chilled.


Store any leftovers in the refrigerator in a tightly sealed container for up to 5 days.

Keywords: lentil salad recipe, wild rice recipe, wild rice salad recipe

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