Vegetable and Rice Salad with Quinoa and Lentils and Chickpeas and Rice and Lentils

This vibrant Vegetable and Rice Salad with Quinoa, Lentils, and Chickpeas is a delightful blend of textures and flavors, making it a hearty and nutritious dish. Packed with protein and fiber, it’s a perfect Kosher American dinner option that’s both filling and refreshing.

Ingredients

• Quinoa - 1/2 cup
• Brown rice - 1/2 cup
• Green lentils - 1/3 cup
• Chickpeas (canned, drained) - 1/2 cup
• Bell pepper (diced) - 1/2 cup
• Cucumber (diced) - 1/2 cup
• Cherry tomatoes (halved) - 1/2 cup
• Red onion (finely chopped) - 1/4 cup
• Fresh parsley (chopped) - 1/4 cup
• Olive oil - 2 tablespoons
• Lemon juice - 2 tablespoons
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Cumin - 1/2 teaspoon

Steps

1. Rinse the quinoa under cold water and cook it in a pot with 1 cup of water. Bring to a boil, then reduce heat and simmer for about 15 minutes until water is absorbed. Fluff with a fork and set aside.
2. In a separate pot, combine the brown rice with 1 cup of water and cook according to package instructions, usually about 20-25 minutes.
3. In another pot, bring water to a boil and add the green lentils. Cook for about 20 minutes until tender, then drain and set aside.
4. In a large bowl, combine the cooked quinoa, brown rice, lentils, and chickpeas.
5. Add the diced bell pepper, cucumber, cherry tomatoes, red onion, and chopped parsley to the bowl.
6. In a small bowl, whisk together the olive oil, lemon juice, salt, black pepper, and cumin.
7. Pour the dressing over the salad and toss gently to combine all ingredients evenly.
8. Serve chilled or at room temperature.

Nutrition

• Calories: 450
• Protein: 18 g
• Carbs: 65 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 quinoa, lentils, and chickpeas.
• High in fiber, promoting digestive health and satiety.

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