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

This vibrant Vegetable and Quinoa Salad is a nutritional powerhouse, featuring a delightful mix of chickpeas, lentils, and rice, all tossed with fresh vegetables and a zesty dressing. It's a wholesome, satisfying dish perfect for a light dinner or as a hearty side.

Ingredients

• Quinoa - 1/2 cup (90g)
• Brown rice - 1/2 cup (100g)
• Chickpeas - 1 cup (240g), canned and drained
• Green lentils - 1/2 cup (90g), cooked
• Cucumber - 1/2 medium, diced
• Bell pepper (red or yellow) - 1/2, diced
• Cherry tomatoes - 1/2 cup (75g), halved
• Red onion - 1/4 small, finely chopped
• Fresh parsley - 1/4 cup, chopped
• Olive oil - 2 tablespoons (30ml)
• Lemon juice - 1 tablespoon (15ml)
• Garlic - 1 clove, minced
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon

Steps

1. Rinse the quinoa and brown rice under cold water in a fine-mesh strainer.
2. In a medium saucepan, combine the quinoa, brown rice, and 2 cups (480ml) of water. Bring to a boil, then reduce the heat to low, cover, and simmer for about 15 minutes, or until the grains are tender and the water is absorbed.
3. While the grains are cooking, prepare the vegetables. Dice the cucumber, bell pepper, and cherry tomatoes. Finely chop the red onion and parsley.
4. In a large mixing bowl, combine the cooked quinoa and rice with the chickpeas, cooked green lentils, and prepared vegetables.
5. In a small bowl, whisk together the olive oil, lemon juice, minced garlic, salt, and black pepper to create the dressing.
6. Pour the dressing over the salad mixture and toss well to combine.
7. Taste and adjust seasoning if necessary, then serve immediately or refrigerate for 30 minutes to allow the flavors to meld.

Nutrition

• Calories: 450
• Protein: 18 g
• Carbs: 70 g
• Fiber: 15 g
• Sugar: 4 g
• Sodium: 250 mg
• Cholesterol: 0 mg
• Total Fat: 15 g
• Saturated Fat: 2 g
• Unsaturated Fat: 13 g
• Water: 0.5 L

Health Benefits

• Rich in plant-based protein from quinoa, lentils, and chickpeas.
• High in dietary fiber which aids digestion and promotes a feeling of fullness.

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