Vegetable and Quinoa Salad with Chickpeas and Lentils and Rice

This Vegetable and Quinoa Salad is a nourishing blend of protein-rich chickpeas, lentils, and fluffy quinoa, tossed with fresh vegetables for a vibrant and satisfying meal. Perfectly seasoned and served chilled, it's a delicious and healthy dinner option that is both kosher and easy to prepare.

Ingredients

• Quinoa - 1/2 cup (90g)
• Chickpeas - 1 cup (240g), canned, rinsed and drained
• Cooked lentils - 1/2 cup (100g), canned or cooked from dry
• Brown rice - 1/2 cup (90g), cooked
• Cucumber - 1/2 medium, diced
• Cherry tomatoes - 1 cup (150g), halved
• Red bell pepper - 1/2 medium, diced
• Red onion - 1/4 medium, finely chopped
• Fresh parsley - 1/4 cup (10g), chopped
• Olive oil - 2 tablespoons (30ml)
• Lemon juice - 2 tablespoons (30ml)
• Salt - 1/2 teaspoon (3g), or to taste
• Black pepper - 1/4 teaspoon (1g), or to taste
• Cumin - 1/2 teaspoon (1g), optional

Steps

1. Rinse the quinoa under cold water and combine it with 1 cup (240ml) of water in a pot. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes until the water is absorbed. Fluff with a fork and set aside to cool.
2. While the quinoa is cooking, prepare the brown rice according to package directions if not pre-cooked. Allow it to cool.
3. In a large bowl, combine the cooled quinoa, cooked brown rice, chickpeas, lentils, diced cucumber, halved cherry tomatoes, diced red bell pepper, and finely chopped red onion.
4. In a small bowl, whisk together the olive oil, lemon juice, salt, black pepper, and cumin (if using).
5. Pour the dressing over the salad and toss gently to combine.
6. Add chopped fresh parsley and toss again. Adjust seasoning if necessary.
7. Serve the salad chilled or at room temperature.

Nutrition

• Calories: 450
• Protein: 18 g
• Carbs: 70 g
• Fiber: 15 g
• Sugar: 4 g
• Sodium: 350 mg
• Cholesterol: 0 mg
• Total Fat: 14 g
• Saturated Fat: 2 g
• Unsaturated Fat: 12 g
• Water: 0.5 L

Health Benefits

• High in protein from quinoa, chickpeas, and lentils, promoting muscle health.
• Rich in dietary fiber, aiding in digestion and promoting a feeling of fullness.

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