Crispy Vegetable and Quinoa Salad with Chickpeas and Lentils and Spinach and Carrots and Peas and Chickpeas

This Crispy Vegetable and Quinoa Salad is a vibrant and nutritious midnight dish that combines the crunch of fresh vegetables with the heartiness of quinoa, chickpeas, and lentils. Packed with flavor and health benefits, it’s perfect for a light yet satisfying late-night meal.

Crispy Vegetable and Quinoa Salad with Chickpeas and Lentils and Spinach and Carrots and Peas and Chickpeas
30 minutes
Difficulty: Easy
American
450 kcal

Ingredients

  • Quinoa - 1 cup
  • Water - 2 cups
  • Canned chickpeas - 1 cup, drained and rinsed
  • Cooked lentils - 1/2 cup
  • Fresh spinach - 2 cups, chopped
  • Carrots - 1 medium, grated
  • Frozen peas - 1/2 cup
  • Olive oil - 2 tablespoons
  • Lemon juice - 2 tablespoons
  • Garlic - 2 cloves, minced
  • Salt - 1/2 teaspoon
  • Black pepper - 1/4 teaspoon
  • Paprika - 1/2 teaspoon
  • Cumin - 1/2 teaspoon
  • Fresh parsley - 1/4 cup, chopped

Steps

  1. Rinse the quinoa under cold water until the water runs clear, then combine it with 2 cups of water in a saucepan.
  2. Bring the water to a boil, then reduce the heat to low, cover, and simmer for about 15 minutes or until the quinoa is fluffy and the water is absorbed.
  3. While the quinoa is cooking, heat 1 tablespoon of olive oil in a large skillet over medium heat.
  4. Add the minced garlic and sauté for about 1 minute until fragrant, then add the grated carrots, and cook for another 3-4 minutes until they start to soften.
  5. Stir in the drained chickpeas, cooked lentils, and frozen peas, seasoning with salt, black pepper, paprika, and cumin. Cook for an additional 5 minutes, stirring occasionally, until heated through.
  6. In a large bowl, combine the cooked quinoa, sautéed vegetables, and chopped spinach.
  7. In a small bowl, whisk together the remaining olive oil and lemon juice, then pour it over the salad.
  8. Add the chopped parsley, toss everything together until well combined, and adjust seasoning if necessary.
  9. Serve warm or at room temperature.

Nutrition

  • Calories: 450
  • Protein: 18 g
  • Carbs: 70 g
  • Fiber: 15 g
  • Sugar: 5 g
  • Sodium: 350 mg
  • Cholesterol: 0 mg
  • Total Fat: 12 g
  • Saturated Fat: 1 g
  • Unsaturated Fat: 11 g
  • Water: 0.5 L

Health Benefits

  • High in plant-based protein from quinoa, chickpeas, and lentils.
  • Rich in dietary fiber, promoting digestive health.
  • Packed with vitamins and minerals from fresh vegetables.
  • Low in cholesterol, making it heart-healthy.

Tags

AmericanHealthyMidnight