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

This vibrant Vegetable and Rice Salad is a hearty blend of quinoa, lentils, and chickpeas, packed with fresh vegetables and a zesty dressing. Perfect for a nutritious dinner, this Kosher dish is both filling and refreshing.

Ingredients

• Quinoa - 1/2 cup
• Brown rice - 1/2 cup
• Green lentils - 1/4 cup
• Canned chickpeas - 1/2 cup, rinsed and drained
• Cucumber - 1/2 cup, diced
• Red bell pepper - 1/2 cup, diced
• Red onion - 1/4 cup, finely chopped
• Cherry tomatoes - 1/2 cup, halved
• Parsley - 1/4 cup, chopped
• Olive oil - 2 tablespoons
• Lemon juice - 1 tablespoon
• Garlic - 1 clove, minced
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon

Steps

1. Rinse the quinoa and brown rice under cold water in a fine mesh strainer.
2. In a medium saucepan, combine the rinsed quinoa and brown rice with 1 1/2 cups of water. Bring to a boil, then reduce heat to low, cover, and simmer for 15-20 minutes until water is absorbed and grains are tender. Remove from heat and let cool.
3. In another saucepan, combine the green lentils with 3 cups of water. Bring to a boil, then reduce heat to low, cover, and simmer for 20-25 minutes until tender. Drain and let cool.
4. In a large bowl, combine the cooked quinoa, brown rice, lentils, and chickpeas.
5. Add the diced cucumber, red bell pepper, red onion, cherry tomatoes, and chopped parsley to the bowl.
6. In a small bowl, whisk together the olive oil, lemon juice, minced garlic, salt, and black pepper.
7. Pour the dressing over the salad and toss gently to combine.
8. Serve chilled or at room temperature.

Nutrition

• Calories: 450
• Protein: 20 g
• Carbs: 70 g
• Fiber: 15 g
• Sugar: 4 g
• Sodium: 300 mg
• Cholesterol: 0 mg
• Total Fat: 14 g
• Saturated Fat: 2 g
• Unsaturated Fat: 10 g
• Water: 0.5 L

Health Benefits

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

Tags