Balsamic Roasted Vegetable and Quinoa Salad with Lentils and Chickpeas and Rice

This Balsamic Roasted Vegetable and Quinoa Salad is a vibrant and hearty dish, combining savory roasted vegetables, protein-packed lentils, chickpeas, and fluffy quinoa. Drizzled with a tangy balsamic vinaigrette, it makes for a nutritious and satisfying dinner.

Ingredients

• Quinoa - 1/2 cup (90 g)
• Lentils (cooked) - 1/2 cup (100 g)
• Chickpeas (cooked) - 1/2 cup (80 g)
• Brown rice - 1/2 cup (100 g)
• Zucchini - 1 medium, diced
• Bell pepper (red or yellow) - 1 medium, diced
• Carrot - 1 medium, diced
• Red onion - 1/2 medium, diced
• Olive oil - 2 tablespoons (30 ml)
• Balsamic vinegar - 2 tablespoons (30 ml)
• Garlic - 2 cloves, minced
• Dried oregano - 1 teaspoon (2 g)
• Salt - 1/2 teaspoon (3 g)
• Black pepper - 1/4 teaspoon (1 g)
• Fresh parsley - 2 tablespoons, chopped

Steps

1. Preheat the oven to 200°C (400°F).
2. Rinse the quinoa under cold water, then cook it in a pot with 1 cup (240 ml) of water. Bring to a boil, then reduce heat to low, cover, and simmer for about 15 minutes until the quinoa is fluffy and the water has absorbed.
3. In a separate pot, cook the brown rice according to package instructions (usually about 15-20 minutes).
4. While the quinoa and rice are cooking, prepare the vegetables. In a large bowl, combine diced zucchini, bell pepper, carrot, and red onion.
5. In a small bowl, whisk together olive oil, balsamic vinegar, minced garlic, dried oregano, salt, and black pepper.
6. Pour the balsamic mixture over the vegetables and toss to coat evenly.
7. Spread the coated vegetables on a baking sheet in a single layer and roast in the preheated oven for 20-25 minutes, or until tender and slightly caramelized, stirring halfway through.
8. Once the quinoa and rice are cooked, combine them in a large bowl with the lentils and chickpeas.
9. Add the roasted vegetables to the grain mixture and stir gently to combine.
10. Garnish the salad with chopped fresh parsley and serve warm or at room temperature.

Nutrition

• Calories: 450
• Protein: 18 g
• Carbs: 75 g
• Fiber: 15 g
• Sugar: 5 g
• Sodium: 300 mg
• Cholesterol: 0 mg
• Total Fat: 12 g
• Saturated Fat: 2 g
• Unsaturated Fat: 10 g
• Water: 0.5 L

Health Benefits

• Rich in plant-based protein from lentils and chickpeas, promoting muscle health.
• High in dietary fiber which aids in digestion and contributes to heart health.

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