Vegetable and Quinoa Salad with Chickpeas and Lentils

This vibrant Vegetable and Quinoa Salad with Chickpeas and Lentils is a nutritious and filling dish, perfect for a light dinner. Packed with protein and fiber, it offers a delightful combination of textures and flavors that will satisfy your palate.

Ingredients

• Quinoa - 1 cup (170g)
• Chickpeas - 1 cup (240g), canned and drained
• Lentils - 1/2 cup (100g), cooked
• Cucumber - 1 medium, diced
• Cherry tomatoes - 1 cup (150g), halved
• Bell pepper - 1 medium, diced
• Red onion - 1/4 cup (40g), 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)
• Feta cheese - 1/4 cup (40g), crumbled (optional)
• Avocado - 1/2 medium, diced (optional)

Steps

1. Rinse the quinoa under cold water and cook it in a pot with 2 cups (480ml) of water. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes or until the quinoa is fluffy and water is absorbed. Remove from heat and let it cool.
2. In a large mixing bowl, combine the cooked quinoa, chickpeas, cooked lentils, diced cucumber, halved cherry tomatoes, diced bell pepper, finely chopped red onion, and chopped parsley.
3. In a small bowl, whisk together the olive oil, lemon juice, salt, and black pepper. Pour the dressing over the salad and toss gently to combine.
4. If desired, add crumbled feta cheese and diced avocado to the salad, mixing lightly.
5. Serve immediately or refrigerate for 30 minutes to allow the flavors to meld.

Nutrition

• Calories: 400
• Protein: 15 g
• Carbs: 60 g
• Fiber: 15 g
• Sugar: 5 g
• Sodium: 300 mg
• Cholesterol: 10 mg
• Total Fat: 15 g
• Saturated Fat: 2 g
• Unsaturated Fat: 12 g
• Water: 0.5 L

Health Benefits

• Rich in plant-based protein from quinoa, chickpeas, and lentils, supporting muscle health.
• High in fiber, which promotes digestive health and helps maintain a healthy weight.

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