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

This vibrant Vegetable and Lentil Salad with Quinoa, Chickpeas, and Rice is a wholesome, protein-packed dish that celebrates a medley of textures and flavors. Perfect for a light dinner, it’s both satisfying and nutritious, making it a delightful addition to any kosher meal.

Ingredients

• Quinoa - 1/2 cup
• Brown rice - 1/2 cup
• Green lentils - 1/2 cup
• Chickpeas - 1/2 cup (cooked or canned, 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
• Olive oil - 2 tablespoons
• Lemon juice - 2 tablespoons
• Fresh parsley - 1/4 cup, chopped
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Garlic powder - 1/2 teaspoon

Steps

1. Rinse the quinoa and brown rice under cold water. In a medium saucepan, combine quinoa, brown rice, and 1 1/2 cups of water. Bring to a boil, then reduce heat to low, cover, and simmer for 15-20 minutes until water is absorbed.
2. In another pot, add green lentils with 2 cups of water. Bring to a boil, then reduce heat and simmer for 20-25 minutes until tender. Drain any excess water.
3. In a large bowl, combine the cooked quinoa, brown rice, lentils, and chickpeas. Add diced cucumber, cherry tomatoes, red bell pepper, and red onion.
4. In a small bowl, whisk together olive oil, lemon juice, salt, black pepper, and garlic powder. Pour the dressing over the salad and toss to combine.
5. Fold in the chopped parsley and adjust seasoning if needed. Serve chilled or at room temperature.

Nutrition

• Calories: 450
• Protein: 18 g
• Carbs: 65 g
• Fiber: 15 g
• Sugar: 5 g
• Sodium: 300 mg
• Cholesterol: 0 mg
• Total Fat: 12 g
• Saturated Fat: 1.5 g
• Unsaturated Fat: 10.5 g
• Water: 0.5 L

Health Benefits

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

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