Vegetable and Lentil Salad with Quinoa and Chickpeas and Rice and Lentils

This vibrant Vegetable and Lentil Salad with Quinoa and Chickpeas offers a delightful medley of flavors and textures, making it a nutritious and satisfying meal. Packed with protein and fiber, it's a perfect Kosher American dinner option that leaves you feeling energized.

Ingredients

• Quinoa - 1/2 cup (90g)
• Brown lentils - 1/2 cup (100g)
• Chickpeas (canned, drained) - 1/2 cup (120g)
• Cucumber (diced) - 1/2 cup (75g)
• Cherry tomatoes (halved) - 1/2 cup (75g)
• Red bell pepper (diced) - 1/2 cup (75g)
• Red onion (finely chopped) - 1/4 cup (40g)
• Parsley (chopped) - 1/4 cup (15g)
• Olive oil - 2 tablespoons (30ml)
• Lemon juice - 2 tablespoons (30ml)
• Salt - 1/2 teaspoon (3g)
• Black pepper - 1/4 teaspoon (1g)
• Cumin - 1/2 teaspoon (2g)

Steps

1. Rinse the quinoa and lentils under cold water. In a medium saucepan, combine 1 cup of water with the rinsed quinoa and bring to a boil. Once boiling, reduce heat to low, cover, and simmer for 15 minutes or until the quinoa is fluffy and water is absorbed.
2. In a separate pot, combine the brown lentils with 1.5 cups of water and bring to a boil. Reduce heat to a simmer and cook for about 20 minutes or until tender. Drain any excess water and set aside.
3. While the quinoa and lentils are cooking, prepare the vegetables. In a large bowl, combine the diced cucumber, cherry tomatoes, red bell pepper, red onion, and chopped parsley.
4. In a small bowl, whisk together the olive oil, lemon juice, salt, black pepper, and cumin to make the dressing.
5. Once the quinoa and lentils are cooked and cooled slightly, add them to the large bowl with the vegetables. Pour the dressing over the salad and toss to combine all the ingredients thoroughly.
6. Serve immediately or refrigerate for 30 minutes to allow the flavors to meld together before serving.

Nutrition

• Calories: 420
• Protein: 17 g
• Carbs: 65 g
• Fiber: 18 g
• Sugar: 5 g
• Sodium: 180 mg
• Cholesterol: 0 mg
• Total Fat: 14 g
• Saturated Fat: 2 g
• Unsaturated Fat: 12 g
• Water: 0.5 L

Health Benefits

• Rich in plant-based protein from lentils, quinoa, and chickpeas.
• High in fiber, which aids in digestion and promotes satiety.

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