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

This Vegetable and Quinoa Salad is a vibrant and nutritious dish, packed with wholesome ingredients like chickpeas, lentils, and fresh vegetables. It's perfect for a light dinner, offering a delightful balance of textures and flavors in every bite.

Ingredients

• Quinoa - 1/2 cup (90g)
• Cooked chickpeas - 1/2 cup (90g)
• Cooked lentils - 1/2 cup (90g)
• Brown rice - 1/2 cup (90g)
• Diced cucumber - 1/2 cup (75g)
• Diced bell pepper - 1/2 cup (75g)
• Chopped cherry tomatoes - 1/2 cup (75g)
• Chopped red onion - 1/4 cup (40g)
• Chopped parsley - 1/4 cup (15g)
• Olive oil - 2 tablespoons (30ml)
• Lemon juice - 1 tablespoon (15ml)
• Salt - 1/2 teaspoon (3g)
• Black pepper - 1/4 teaspoon (1g)
• Cumin - 1/2 teaspoon (2g)
• Feta cheese (optional) - 1/4 cup (35g)

Steps

1. Rinse the quinoa and brown rice under cold water until the water runs clear.
2. In a medium pot, combine quinoa, brown rice, and 1 1/2 cups (360ml) water. Bring to a boil, then reduce heat, cover, and simmer for about 15-20 minutes, until grains are cooked and water is absorbed.
3. While the grains are cooking, prepare the vegetables. Dice the cucumber, bell pepper, and cherry tomatoes, and chop the red onion and parsley.
4. In a large mixing bowl, combine the cooked chickpeas, cooked lentils, diced vegetables, and parsley.
5. Once the quinoa and brown rice are done, fluff them with a fork and let them cool for a few minutes before adding to the vegetable mixture.
6. In a small bowl, whisk together olive oil, lemon juice, salt, black pepper, and cumin.
7. Pour the dressing over the salad and toss gently to combine all the ingredients evenly.
8. If using, crumble feta cheese on top before serving. Serve chilled or at room temperature.

Nutrition

• Calories: 450
• Protein: 18 g
• Carbs: 60 g
• Fiber: 15 g
• Sugar: 5 g
• Sodium: 300 mg
• Cholesterol: 10 mg
• Total Fat: 16 g
• Saturated Fat: 2 g
• Unsaturated Fat: 14 g
• Water: 0.2 L

Health Benefits

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

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