Vegetable and Lentil Salad with Quinoa and Rice

This vibrant Vegetable and Lentil Salad with Quinoa and Rice is a wholesome and nutritious dish, perfect for a light dinner. Packed with protein, fiber, and colorful vegetables, it offers a delightful combination of textures and flavors.

Ingredients

• Quinoa - 1/2 cup (90g)
• Brown rice - 1/2 cup (90g)
• Green lentils - 1/2 cup (90g)
• Cherry tomatoes - 1 cup (150g), halved
• Cucumber - 1 medium (200g), diced
• Red bell pepper - 1 medium (150g), diced
• Red onion - 1/4 medium (50g), finely chopped
• Fresh parsley - 1/4 cup (15g), chopped
• Olive oil - 2 tablespoons (30ml)
• Lemon juice - 2 tablespoons (30ml)
• Salt - 1/2 teaspoon (3g)
• Black pepper - 1/4 teaspoon (1g)
• Garlic - 1 clove (3g), minced

Steps

1. Rinse the quinoa, brown rice, and lentils under cold water.
2. In a medium saucepan, combine quinoa, brown rice, and 3 cups of water. Bring to a boil, then reduce to low heat, cover, and simmer for 15 minutes.
3. In a separate saucepan, combine lentils and 2 cups of water. Bring to a boil, then reduce to low heat, cover, and simmer for 20 minutes or until tender. Drain any excess water and set aside.
4. In a large bowl, combine the cooked quinoa, brown rice, and lentils.
5. Add the cherry tomatoes, cucumber, red bell pepper, red onion, and parsley to the bowl.
6. In a small bowl, whisk together the olive oil, lemon juice, minced garlic, salt, and black pepper.
7. Pour the dressing over the salad and toss well to combine.
8. Let the salad sit for 10 minutes to allow the flavors to meld before serving.

Nutrition

• Calories: 350
• Protein: 12 g
• Carbs: 60 g
• Fiber: 15 g
• Sugar: 3 g
• Sodium: 230 mg
• Cholesterol: 0 mg
• Total Fat: 10 g
• Saturated Fat: 1 g
• Unsaturated Fat: 9 g
• Water: 0.5 L

Health Benefits

• Rich in plant-based protein from lentils and quinoa.
• High in dietary fiber, promoting digestive health.

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