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

This vibrant Vegetable and Lentil Salad combines the earthy flavors of lentils and chickpeas with the wholesome goodness of quinoa and rice, creating a nutritious and filling dish. Perfect for a light dinner, this salad is both refreshing and satisfying, packed with protein and fiber.

Ingredients

• Quinoa - 1/2 cup (90 g)
• Brown rice - 1/2 cup (90 g)
• Green lentils - 1/2 cup (100 g)
• Chickpeas - 1/2 cup (80 g), canned and drained
• Red bell pepper - 1 medium, diced
• Cucumber - 1 medium, diced
• Cherry tomatoes - 1 cup, halved
• Red onion - 1/4 medium, finely chopped
• Fresh parsley - 1/4 cup, chopped
• Olive oil - 2 tablespoons (30 ml)
• Lemon juice - 2 tablespoons (30 ml)
• Salt - 1/2 teaspoon (3 g)
• Black pepper - 1/4 teaspoon (1 g)
• Garlic - 1 clove, minced

Steps

1. Rinse the quinoa under cold water and combine it with 1 cup (240 ml) of water in a saucepan. Bring to a boil, then reduce the heat to low, cover, and simmer for about 15 minutes until the quinoa is cooked and water is absorbed.
2. In a separate saucepan, combine the brown rice with 1 cup (240 ml) of water. Bring to a boil, reduce the heat, cover, and simmer for about 18-20 minutes until the rice is tender and water is absorbed.
3. In another saucepan, cover the green lentils with water and bring to a boil. Reduce heat and simmer for about 20 minutes until tender, then drain any excess water.
4. In a large mixing bowl, combine the cooked quinoa, brown rice, lentils, chickpeas, red bell pepper, cucumber, cherry tomatoes, red onion, and parsley.
5. In a small bowl, whisk together the olive oil, lemon juice, minced garlic, salt, and black pepper.
6. Pour the dressing over the salad and toss gently to combine all ingredients evenly.
7. Serve chilled or at room temperature.

Nutrition

• Calories: 450
• Protein: 20 g
• Carbs: 65 g
• Fiber: 15 g
• Sugar: 4 g
• Sodium: 300 mg
• Cholesterol: 0 mg
• Total Fat: 15 g
• Saturated Fat: 2 g
• Unsaturated Fat: 13 g
• Water: 0.5 L

Health Benefits

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

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