Vegetable and Quinoa Salad with Lentils and Chickpeas

This vibrant Vegetable and Quinoa Salad with Lentils and Chickpeas is a nutritious and filling dish, perfect for a light dinner. Packed with protein and fiber, it offers a delightful blend of textures and flavors that are both satisfying and refreshing.

Ingredients

• Quinoa - 100 grams
• Lentils (cooked) - 100 grams
• Chickpeas (cooked) - 100 grams
• Cucumber - 1 medium, diced
• Cherry tomatoes - 150 grams, halved
• Red bell pepper - 1 medium, diced
• Red onion - 1 small, finely chopped
• Fresh parsley - 30 grams, 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 2 parts water to 1 part quinoa) until it's fluffy, about 15 minutes.
2. While the quinoa cooks, prepare the vegetables: dice the cucumber, red bell pepper, and red onion, and halve the cherry tomatoes.
3. In a large mixing bowl, combine the cooked quinoa, lentils, chickpeas, diced cucumber, cherry tomatoes, red bell pepper, red onion, and chopped parsley.
4. In a separate small bowl, whisk together the olive oil, lemon juice, minced garlic, salt, and black pepper to create the dressing.
5. Pour the dressing over the salad and toss gently to combine all ingredients evenly.
6. Let the salad sit for 5-10 minutes to allow the flavors to meld before serving.

Nutrition

• Calories: 450
• Protein: 18 g
• Carbs: 65 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

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

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