Vegetable and Chickpea Salad with Quinoa and Lentils

This vibrant Vegetable and Chickpea Salad with Quinoa and Lentils is a nutritious and filling dish, perfect for a healthy American lunch. Packed with protein and fiber, it offers a delightful mix of textures and flavors that will leave you satisfied.

Ingredients

• Quinoa - 1/2 cup (90g)
• Lentils - 1/2 cup (100g), cooked
• Chickpeas - 1/2 cup (80g), canned and drained
• Cucumber - 1/2 cup (75g), diced
• Cherry tomatoes - 1/2 cup (75g), halved
• Red bell pepper - 1/2 cup (75g), diced
• Red onion - 1/4 cup (40g), finely chopped
• Fresh parsley - 2 tablespoons (8g), chopped
• Olive oil - 2 tablespoons (30ml)
• Lemon juice - 1 tablespoon (15ml)
• Salt - 1/2 teaspoon (3g)
• Black pepper - 1/4 teaspoon (1g)

Steps

1. Rinse the quinoa under cold water and combine it with 1 cup (240ml) of water in a saucepan. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes until the quinoa is fluffy and water is absorbed.
2. While the quinoa is cooking, prepare the lentils according to package instructions if not using canned. If using canned lentils, rinse and drain them.
3. In a large mixing bowl, combine the cooked quinoa, lentils, chickpeas, cucumber, cherry tomatoes, red bell pepper, red onion, and parsley.
4. In a small bowl, whisk together the olive oil, lemon juice, salt, and black pepper to create a dressing.
5. Pour the dressing over the salad mixture and toss gently to combine all ingredients evenly.
6. Let the salad sit for at least 5 minutes before serving to allow flavors to meld. Serve chilled or at room temperature.

Nutrition

• Calories: 350
• Protein: 15 g
• Carbs: 50 g
• Fiber: 12 g
• Sugar: 3 g
• Sodium: 320 mg
• Cholesterol: 0 mg
• Total Fat: 10 g
• Saturated Fat: 1 g
• Unsaturated Fat: 9 g
• Water: 0.5 L

Health Benefits

• High in protein and fiber, promoting satiety and aiding digestion.
• Rich in vitamins and minerals from fresh vegetables, supporting overall health.

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