Vegetable and Quinoa Salad with Rice and Lentils and Chickpeas

This Vegetable and Quinoa Salad with Rice, Lentils, and Chickpeas is a vibrant and nutritious dish that combines hearty grains and legumes with fresh vegetables, making it a perfect light dinner. It’s packed with protein and fiber, ensuring a satisfying and wholesome meal.

Ingredients

• Quinoa - 1/2 cup (90g)
• Brown rice - 1/2 cup (100g)
• Cooked lentils - 1/2 cup (100g)
• Canned chickpeas - 1/2 cup (120g), drained and rinsed
• Cucumber - 1/2, diced
• Cherry tomatoes - 1 cup (150g), halved
• Red bell pepper - 1/2, diced
• Red onion - 1/4, finely chopped
• Olive oil - 2 tablespoons (30ml)
• Lemon juice - 2 tablespoons (30ml)
• Fresh parsley - 1/4 cup (15g), chopped
• Salt - 1/2 teaspoon (3g)
• Black pepper - 1/4 teaspoon (1g)
• Feta cheese - 1/4 cup (40g), crumbled (optional)

Steps

1. Rinse the quinoa under cold water and add it to a pot with 1 cup (240ml) of water. Bring to a boil, then reduce heat to low, cover, and simmer for about 15 minutes until the water is absorbed. Remove from heat and let it sit covered for 5 minutes, then fluff with a fork.
2. In a separate pot, combine the brown rice with 1 cup (240ml) of water. Bring to a boil, then reduce heat, cover, and simmer for about 20 minutes until tender. Remove from heat and let sit for 5 minutes before fluffing with a fork.
3. In a large mixing bowl, combine the cooked quinoa, brown rice, cooked lentils, chickpeas, cucumber, cherry tomatoes, red bell pepper, and red onion.
4. In a small bowl, whisk together the olive oil, lemon juice, salt, and black pepper. Pour the dressing over the salad and toss gently to combine.
5. Add the chopped parsley and feta cheese (if using) to the salad and mix well. Serve immediately or chill in the refrigerator for 30 minutes before serving.

Nutrition

• Calories: 450
• Protein: 18 g
• Carbs: 70 g
• Fiber: 15 g
• Sugar: 5 g
• Sodium: 300 mg
• Cholesterol: 10 mg
• Total Fat: 15 g
• Saturated Fat: 2 g
• Unsaturated Fat: 13 g
• Water: 0.5 L

Health Benefits

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

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