lentil and wild rice salad in a bowl with a fork

Lentil & Wild Rice Salad

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


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



  • 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.

  • Category: Salad
  • Method: Stovetop
  • Cuisine: Salad

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