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Ingredients :
Serves 6
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225g / 8oz puy lentils, rinsed
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4 tbsp olive oil
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1 medium onion
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200g / 7oz long-grain brown rice
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½ tsp dried thyme
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450ml / ¾ pint chicken stock
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salt and freshly ground black pepper
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350g / 12oz shiitake or portabella
mushrooms, trimmed and sliced
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375g / 13oz cooked Chinese-style spicy
duck or roasted duck, sliced into chunks
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2 garlic cloves, peeled and finely
chopped
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125g / 4oz cooked smoked ham, diced
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2 small courgettes, trimmed, diced and
blanched
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6 spring onions, trimmed and thinly
sliced
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2 tbsp freshly chopped parsley
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2 tbsp walnut halves, toasted and chopped
For the dressing :
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2 tbsp red or white wine vinegar
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1 tbsp balsamic vinegar
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1 tsp Dijon mustard
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1 tsp clear honey
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75ml / 3 fl oz extra virgin olive oil
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2-3 tbsp walnut oil
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Method :
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Bring a large saucepan of water to the
boil, sprinkle in the lentils, return to the boil, then simmer over a
low heat for 30 minutes, or until tender; do not overcook. Drain and
rinse under cold running water, then drain again and reserve.
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Peel and finely chop the onion. Heat 2
tablespoons of the oil in a saucepan, add the onion and cook for 2
minutes until it begins to soften. Stir in the rice with the thyme and
stock. Season to taste with salt and pepper and bring to the boil.
Cover and simmer for 40 minutes, or until tender and the liquid is
absorbed.
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Heat the remaining oil in a large frying
pan and add the mushrooms. Cook for 5 minutes until golden. Stir in the
duck and garlic and cook for 2-3 minutes to heat through. Season well.
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To make the dressing, whisk 2 tablespoons
of red or white wine vinegar, 1 tablespoon of balsamic vinegar, 1
teaspoon of Dijon mustard and 1 teaspoon of clear honey in a large
serving bowl, then gradually whisk in 75ml / 3 fl oz of extra virgin
olive oil and 2 or 3 tablespoons of walnut oil. Add the lentils and the
rice, then stir lightly together. Gently stir in the ham, blanched courgettes, spring onions and parsley. Season to taste and sprinkle
with the walnuts. Serve topped with the duck and mushrooms.
Nutritional
details per 100g
energy
117kcals/kj protein
10g carbohydrate
9g fat 12g fiber 1g sugar 1.2g sodium 0.3g
√ cow's
milk-free
√
egg-free
√
seafood-free |
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