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

This vibrant Vegetable and Quinoa Salad is a wholesome blend of chickpeas, lentils, and rice, making it a filling and nutritious meal. Perfect for a light dinner, it bursts with flavors from fresh vegetables and a zesty dressing.

Ingredients

• Quinoa - 1/2 cup (90 g)
• Chickpeas (canned, drained) - 1/2 cup (120 g)
• Lentils (cooked) - 1/2 cup (100 g)
• Brown rice - 1/4 cup (50 g)
• Cucumber (diced) - 1/2 cup (75 g)
• Cherry tomatoes (halved) - 1/2 cup (75 g)
• Bell pepper (diced) - 1/2 cup (75 g)
• Red onion (finely chopped) - 1/4 cup (40 g)
• Olive oil - 2 tablespoons (30 ml)
• Lemon juice - 2 tablespoons (30 ml)
• Garlic (minced) - 1 clove
• Fresh parsley (chopped) - 2 tablespoons
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon

Steps

1. Rinse the quinoa under cold water and cook it in a pot with 1 cup (240 ml) of water. Bring it to a boil, reduce heat, cover, and simmer for 15 minutes or until the water is absorbed. Remove from heat and fluff with a fork.
2. In a separate pot, cook the brown rice according to package instructions, typically about 15-20 minutes. Once cooked, set aside to cool.
3. In a large mixing bowl, combine the cooked quinoa, chickpeas, lentils, and brown rice.
4. Add the diced cucumber, halved cherry tomatoes, diced bell pepper, and chopped red onion to the bowl.
5. In a small bowl, whisk together the olive oil, lemon juice, minced garlic, salt, and black pepper. Pour this dressing over the salad and toss to combine.
6. Finally, sprinkle the chopped parsley over the salad and mix well. Serve immediately or refrigerate for 30 minutes to let the flavors meld.

Nutrition

• Calories: 420
• Protein: 16 g
• Carbs: 60 g
• Fiber: 15 g
• Sugar: 4 g
• Sodium: 300 mg
• Cholesterol: 0 mg
• Total Fat: 12 g
• Saturated Fat: 1 g
• Unsaturated Fat: 11 g
• Water: 0.5 L

Health Benefits

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

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