Vegetable and Lentil Salad with Chickpeas and Quinoa

This Vegetable and Lentil Salad with Chickpeas and Quinoa is a hearty yet refreshing dish, perfect for a healthy midnight snack. Packed with protein and vibrant flavors, it will satisfy your late-night cravings without the guilt.

Ingredients

• Quinoa - 100 grams
• Green lentils - 50 grams
• Chickpeas (canned) - 200 grams, drained and rinsed
• Cucumber - 1 medium, diced
• Cherry tomatoes - 150 grams, halved
• Red bell pepper - 1 medium, diced
• Red onion - 1 small, finely chopped
• Fresh parsley - 30 grams, chopped
• Olive oil - 2 tablespoons
• Lemon juice - 2 tablespoons
• Salt - 1 teaspoon
• Black pepper - 1/2 teaspoon
• Feta cheese (optional) - 50 grams, crumbled

Steps

1. Rinse quinoa under cold water and then cook it in 200 ml of water in a saucepan. Bring to a boil, reduce heat, cover, and simmer for about 15 minutes until water is absorbed. Remove from heat and let it sit covered for 5 minutes.
2. In a separate pot, add the green lentils and cover with 2 cups of water. Bring to a boil, then reduce heat and simmer for about 20 minutes until tender. Drain and let cool.
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. Pour this dressing over the salad and toss gently to combine.
5. If desired, sprinkle crumbled feta cheese on top before serving.
6. Serve the salad chilled or at room temperature.

Nutrition

• Calories: 450
• Protein: 20 g
• Carbs: 65 g
• Fiber: 15 g
• Sugar: 5 g
• Sodium: 400 mg
• Cholesterol: 10 mg
• Total Fat: 15 g
• Saturated Fat: 3 g
• Unsaturated Fat: 12 g
• Water: 0.5 L

Health Benefits

• Rich in plant-based protein from lentils and chickpeas, supporting muscle health.
• High in fiber, promoting digestive health and helping maintain a healthy weight.

Tags