Vegetable and Lentil Salad with Quinoa and Chickpeas and Rice

This vibrant Vegetable and Lentil Salad with Quinoa, Chickpeas, and Rice offers a delightful mix of textures and flavors, perfect for a light yet filling dinner. Packed with protein and nutrients, it's a refreshing dish that celebrates wholesome ingredients.

Ingredients

• Quinoa - 1/2 cup
• Brown rice - 1/2 cup
• Green lentils - 1/2 cup
• Canned chickpeas - 1/2 cup, drained and rinsed
• Cucumber - 1 medium, diced
• Cherry tomatoes - 1 cup, halved
• Red bell pepper - 1 medium, diced
• Red onion - 1/4 medium, finely chopped
• Fresh parsley - 1/4 cup, chopped
• Olive oil - 3 tablespoons
• Lemon juice - 2 tablespoons
• Garlic - 1 clove, minced
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon

Steps

1. Rinse the quinoa and brown rice under cold water, then combine them with 1.5 cups of water in a pot. Bring to a boil, reduce heat to low, cover, and simmer for about 15 minutes until water is absorbed. Remove from heat and let it sit covered for 5 minutes before fluffing with a fork.
2. In a separate pot, combine the green lentils with 2 cups of water. Bring to a boil, reduce heat, and simmer for about 20-25 minutes until tender. Drain any excess water and set aside.
3. In a large mixing bowl, combine the cooked quinoa, brown rice, lentils, chickpeas, cucumber, cherry tomatoes, red bell pepper, red onion, and parsley.
4. In a small bowl, whisk together the olive oil, lemon juice, minced garlic, salt, and black pepper. Pour this dressing over the salad and toss gently to combine all ingredients evenly.
5. Serve the salad chilled or at room temperature, garnished with additional parsley if desired.

Nutrition

• Calories: 400
• Protein: 16 g
• Carbs: 62 g
• Fiber: 15 g
• Sugar: 5 g
• Sodium: 250 mg
• Cholesterol: 0 mg
• Total Fat: 10 g
• Saturated Fat: 1 g
• Unsaturated Fat: 8 g
• Water: 0.5 L

Health Benefits

• High in protein and fiber, supporting muscle health and digestion.
• Rich in vitamins and minerals from the variety of vegetables, promoting overall well-being.

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