Vegetable and Quinoa Salad with Lentils

This vibrant Vegetable and Quinoa Salad with Lentils is packed with nutrients and flavor, making it a delightful and healthy choice for dinner. The combination of protein-rich quinoa and lentils, paired with fresh vegetables, creates a satisfying meal that is both filling and refreshing.

Ingredients

• Quinoa - 1/2 cup (90g)
• Green or brown lentils - 1/2 cup (100g)
• Cucumber - 1 small, diced
• Cherry tomatoes - 1 cup, halved
• Bell pepper (any color) - 1/2, diced
• Red onion - 1/4, finely chopped
• Fresh parsley - 1/4 cup, chopped
• Olive oil - 2 tablespoons
• Lemon juice - 1 tablespoon
• Garlic - 1 clove, minced
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon

Steps

1. Rinse the quinoa under cold water and cook it according to package instructions, usually simmering in 1 cup (240ml) of water for about 15 minutes until fluffy.
2. Rinse the lentils under cold water and cook them in a separate pot with 1 1/2 cups (360ml) of water for about 20 minutes or until tender. Drain and set aside.
3. In a large mixing bowl, combine the cooked quinoa, lentils, diced cucumber, halved cherry tomatoes, diced bell pepper, finely chopped red onion, and chopped parsley.
4. In a small bowl, whisk together the olive oil, lemon juice, minced garlic, salt, and black pepper to create a dressing.
5. Pour the dressing over the salad mixture and toss well to combine all ingredients evenly.
6. Let the salad sit for 5-10 minutes to allow the flavors to meld before serving.

Nutrition

• Calories: 350
• Protein: 15 g
• Carbs: 55 g
• Fiber: 12 g
• Sugar: 3 g
• Sodium: 200 mg
• Cholesterol: 0 mg
• Total Fat: 10 g
• Saturated Fat: 1 g
• Unsaturated Fat: 9 g
• Water: 0.5 L

Health Benefits

• Rich in plant-based proteins from quinoa and lentils, supporting muscle health and maintenance.
• High in dietary fiber, promoting digestive health and helping to regulate blood sugar levels.

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