Vegetable and Lentil Salad with Quinoa and Chickpeas

This vibrant Vegetable and Lentil Salad with Quinoa and Chickpeas is a nutritious and satisfying dish that combines a variety of textures and flavors. Packed with protein and fiber, it's perfect for a light dinner or a hearty lunch.

Vegetable and Lentil Salad with Quinoa and Chickpeas
30 minutes
Difficulty: Easy
American
400 kcal

Ingredients

  • Quinoa - 1/2 cup (90g)
  • Chickpeas (canned, drained) - 1/2 cup (120g)
  • Green lentils (dry) - 1/2 cup (100g)
  • Cucumber (diced) - 1/2 cup (75g)
  • Bell pepper (diced, any color) - 1/2 cup (75g)
  • Cherry tomatoes (halved) - 1/2 cup (75g)
  • Red onion (finely chopped) - 1/4 cup (40g)
  • Fresh parsley (chopped) - 1/4 cup (10g)
  • Olive oil - 2 tablespoons (30ml)
  • Lemon juice - 2 tablespoons (30ml)
  • Garlic (minced) - 1 clove
  • Salt - 1/2 teaspoon (3g)
  • Black pepper - 1/4 teaspoon (1g)
  • Cumin - 1/2 teaspoon (1g)

Steps

  1. Rinse the quinoa under cold water and cook it in a saucepan with 1 cup (240ml) of water. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes or until water is absorbed. Remove from heat and let it sit covered for 5 minutes.
  2. While the quinoa cooks, rinse the green lentils and add them to a separate saucepan with 1 1/2 cups (360ml) of water. Bring to a boil, then reduce heat and simmer for about 20 minutes until tender. Drain and set aside.
  3. In a large mixing bowl, combine the cooked quinoa, lentils, chickpeas, cucumber, bell pepper, cherry tomatoes, red onion, and parsley.
  4. In a small bowl, whisk together the olive oil, lemon juice, minced garlic, salt, black pepper, and cumin to create the dressing.
  5. Pour the dressing over the salad mixture and toss gently to combine. Adjust seasoning as needed.
  6. Serve the salad at room temperature or chilled.

Nutrition

  • Calories: 400
  • Protein: 15 g
  • Carbs: 60 g
  • Fiber: 15 g
  • Sugar: 5 g
  • Sodium: 250 mg
  • Cholesterol: 0 mg
  • Total Fat: 12 g
  • Saturated Fat: 1.5 g
  • Unsaturated Fat: 10 g
  • Water: 0.5 L

Health Benefits

  • High in protein and fiber, promoting satiety and digestive health.
  • Rich in vitamins and minerals from fresh vegetables and legumes.

Tags

AmericanKosherDinner