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

This vibrant Vegetable and Rice Salad with Quinoa, Lentils, and Chickpeas is a protein-packed dish that combines wholesome grains and legumes with fresh vegetables for a nutritious meal. Perfect for a light dinner, it's both filling and refreshing, highlighting the flavors of the season.

Vegetable and Rice Salad with Quinoa and Lentils and Chickpeas and Rice and Lentils and Chickpeas
40 minutes
Difficulty: Easy
American
400 kcal

Ingredients

  • Quinoa - 1/2 cup (90g)
  • Brown rice - 1/2 cup (90g)
  • Green lentils - 1/2 cup (100g)
  • Canned chickpeas - 1/2 cup (120g), drained and rinsed
  • Cherry tomatoes - 1 cup (150g), halved
  • Cucumber - 1 medium (200g), diced
  • Red bell pepper - 1 medium (150g), diced
  • Red onion - 1/4 medium (40g), finely chopped
  • Fresh parsley - 1/4 cup (15g), chopped
  • Olive oil - 2 tablespoons (30ml)
  • Lemon juice - 2 tablespoons (30ml)
  • Salt - 1/2 teaspoon (3g)
  • Black pepper - 1/4 teaspoon (1g)
  • Garlic powder - 1/2 teaspoon (1.5g)

Steps

  1. Rinse the quinoa, brown rice, and lentils under cold water and drain.
  2. In a medium pot, combine 1 cup of water with the quinoa, brown rice, and lentils. Bring to a boil, then reduce heat to low, cover, and simmer for 20 minutes or until all grains are cooked and water is absorbed.
  3. While the grains are cooking, prepare the vegetables: chop the cherry tomatoes, cucumber, red bell pepper, red onion, and parsley.
  4. In a large bowl, combine the cooked grains and legumes with chickpeas, cherry tomatoes, cucumber, red bell pepper, red onion, and parsley.
  5. In a small bowl, whisk together olive oil, lemon juice, salt, black pepper, and garlic powder to make the dressing.
  6. Pour the dressing over the salad mixture and toss gently to combine all ingredients well.
  7. Let the salad sit for about 10 minutes to allow flavors to meld before serving.

Nutrition

  • Calories: 400
  • Protein: 15 g
  • Carbs: 60 g
  • Fiber: 15 g
  • Sugar: 3 g
  • Sodium: 350 mg
  • Cholesterol: 0 mg
  • Total Fat: 12 g
  • Saturated Fat: 1 g
  • Unsaturated Fat: 11 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.

Tags

AmericanKosherDinner