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

This Vegetable and Quinoa Salad is a hearty and nutritious dish combining the protein-packed goodness of chickpeas, lentils, and quinoa with vibrant fresh vegetables. Perfect for a light yet filling dinner, it offers a delightful balance of flavors and textures in every bite.

Ingredients

• Quinoa - 1/2 cup (90g)
• Cooked chickpeas - 1/2 cup (80g)
• Cooked lentils - 1/2 cup (80g)
• Cooked brown rice - 1/2 cup (90g)
• Cucumber - 1/2 medium, diced
• Cherry tomatoes - 1/2 cup, halved
• Red bell pepper - 1/2, diced
• Red onion - 1/4 medium, finely chopped
• Fresh parsley - 1/4 cup, chopped
• Olive oil - 2 tablespoons (30ml)
• Lemon juice - 2 tablespoons (30ml)
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Garlic powder - 1/2 teaspoon

Steps

1. Rinse the quinoa under cold water. In a pot, combine quinoa with 1 cup of water, bring to a boil, then reduce to a simmer and cover. Cook for 15 minutes until water is absorbed, then fluff with a fork.
2. In a large bowl, combine the cooked chickpeas, lentils, brown rice, diced cucumber, halved cherry tomatoes, diced red bell pepper, and chopped red onion.
3. In a small bowl, whisk together olive oil, lemon juice, salt, black pepper, and garlic powder.
4. Pour the dressing over the salad mixture and toss well to combine.
5. Add the cooked quinoa and chopped parsley to the salad and gently mix until everything is evenly distributed.
6. Taste and adjust seasoning if necessary. Serve chilled or at room temperature.

Nutrition

• Calories: 420
• Protein: 15 g
• Carbs: 65 g
• Fiber: 15 g
• Sugar: 4 g
• Sodium: 300 mg
• Cholesterol: 0 mg
• Total Fat: 10 g
• Saturated Fat: 1 g
• Unsaturated Fat: 8 g
• Water: 0.5 L

Health Benefits

• Rich in plant-based protein, supporting muscle health and repair.
• High in dietary fiber, promoting digestive health and satiety.

Tags