Vegetable and Rice Salad with Quinoa and Lentils

This vibrant Vegetable and Rice Salad with Quinoa and Lentils is a wholesome and nutrient-rich dish, perfect for a light dinner or a refreshing side. Bursting with flavors and textures, it combines protein-packed quinoa and lentils with colorful vegetables for a satisfying meal.

Ingredients

• Quinoa - 100 grams
• Brown rice - 100 grams
• Lentils (cooked) - 100 grams
• Cucumber (diced) - 1 medium
• Bell pepper (diced) - 1 medium
• Cherry tomatoes (halved) - 150 grams
• Red onion (finely chopped) - 1 small
• Parsley (chopped) - 2 tablespoons
• Olive oil - 2 tablespoons
• Lemon juice - 1 tablespoon
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Feta cheese (crumbled) - 50 grams (optional)

Steps

1. Rinse the quinoa and brown rice under cold water. In a pot, combine quinoa and brown rice with 400 ml of water and a pinch of salt. Bring to a boil, then reduce to a simmer, cover, and cook for 15-20 minutes until the grains are tender and water is absorbed.
2. While the grains are cooking, prepare the vegetables. Dice the cucumber, bell pepper, and chop the red onion and parsley. Halve the cherry tomatoes.
3. In a large bowl, combine the cooked quinoa, brown rice, lentils, and prepared vegetables.
4. In a small bowl, whisk together the olive oil, lemon juice, salt, and black pepper. Pour the dressing over the salad and toss to combine.
5. If using, sprinkle crumbled feta cheese on top. Serve immediately or chill in the refrigerator for 30 minutes before serving.

Nutrition

• Calories: 480
• Protein: 20 g
• Carbs: 70 g
• Fiber: 15 g
• Sugar: 5 g
• Sodium: 300 mg
• Cholesterol: 15 mg
• Total Fat: 15 g
• Saturated Fat: 3 g
• Unsaturated Fat: 12 g
• Water: 0.5 L

Health Benefits

• High in protein and fiber, promoting satiety and digestive health.
• Rich in vitamins and minerals from a variety of colorful vegetables.

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