Vegetable and Rice Salad with Quinoa and Lentils and Chickpeas

This vibrant Vegetable and Rice Salad with Quinoa, Lentils, and Chickpeas is a hearty, nutritious dish that brings together a medley of flavors and textures. Perfect for a light dinner, it is both filling and refreshing, making it a great choice for any occasion.

Ingredients

• Brown rice - 1/2 cup (90g)
• Quinoa - 1/2 cup (90g)
• Green lentils - 1/4 cup (50g)
• Canned chickpeas - 1/2 cup (120g), drained and rinsed
• Cucumber - 1 medium, diced
• Cherry tomatoes - 1 cup (150g), halved
• Red bell pepper - 1 medium, diced
• Red onion - 1/4 medium, finely chopped
• Fresh parsley - 1/4 cup, chopped
• Olive oil - 2 tablespoons (30ml)
• Lemon juice - 2 tablespoons (30ml)
• Garlic - 1 clove, minced
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon

Steps

1. Rinse the brown rice, quinoa, and green lentils separately under cold water.
2. In a medium saucepan, combine the brown rice with 1 cup of water, bring to a boil, then reduce heat, cover, and simmer for 20 minutes or until water is absorbed.
3. In another saucepan, combine the quinoa with 1 cup of water, bring to a boil, then reduce heat, cover, and simmer for 15 minutes or until water is absorbed.
4. In a third saucepan, combine the lentils with 1 cup of water, bring to a boil, then reduce heat, cover, and simmer for 15-20 minutes until tender. Drain any excess water and set aside.
5. In a large bowl, combine the cooked brown rice, quinoa, lentils, and chickpeas.
6. Add the diced cucumber, cherry tomatoes, red bell pepper, red onion, and parsley to the bowl.
7. In a small bowl, whisk together the olive oil, lemon juice, minced garlic, salt, and black pepper to create a dressing.
8. Pour the dressing over the salad and toss well to combine all ingredients evenly.
9. Let the salad sit for at least 10 minutes to allow the flavors to meld, then serve at room temperature or chilled.

Nutrition

• Calories: 450
• Protein: 15 g
• Carbs: 70 g
• Fiber: 15 g
• Sugar: 5 g
• Sodium: 300 mg
• Cholesterol: 0 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 lentils and chickpeas.
• High in fiber, promoting digestive health.

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