Lentil Quinoa Salad with Fresh Herbs

16 45 583
Ingredients Minutes Calories
Prep Cook Servings
15 min 30 min 4
Lentil Quinoa Salad with Fresh Herbs
Health Highlights

Ingredients


1 cup Green lentils, raw
4 cup Water
1 cup Quinoa, uncooked
1/4 cup Extra virgin olive oil (or walnut oil)
1/4 cup Lemon juice
2 clove(s) Garlic (minced)
1 tsp Sea Salt
1/4 tsp Black pepper
1/2 tsp Oregano, dried
1/4 cup Parsley, fresh (minced)
2 tbsp Mint, fresh (minced)
2 tbsp Dill, fresh (minced)
1 small pepper(s) Red bell pepper (diced)
2 medium stalk(s) Celery (finely minced)
1/2 cup Black olives (chopped)
1/2 cup Walnuts

Instructions


  1. Place green lentils in a medium-sized pot, cover with water, and bring to boil on high heat.
  2. Turn the heat to medium-low after boiling, partially cover, and allow to simmer gently for 20-25 minutes, or until tender, but not mushy. Drain and transfer to a large bowl.
  3. While the lentils are cooking, prepare quinoa according to package directions. 
  4. In a large bowl, add the cooked lentils and quinoa with olive oil, lemon juice, garlic, salt, black pepper, oregano, parsley, mint, dill, red bell pepper, celery, and olives and toss to combine.
  5. Cover and refrigerate.
  6. Before serving top with walnuts.

Notes:

Save Time

  • Use canned lentils (rinse and drained) in place of raw

Nutritional Highlights

  • Quinoa is an excellent grain to combine with plant-based protein sources (i.e. beans, peas, lentils) to make a complete protein. Quinoa is also high in fiber, which is a key player in maintaining good gut health. 

Nutrition Facts

Per Portion

Calories 583
Calories from fat 269
Calories from saturated fat 33
Total Fat 29.9 g
Saturated Fat 3.7 g
Trans Fat 0.0 g
Polyunsaturated Fat 10.8 g
Monounsaturated Fat 14.2 g
Cholesterol 0
Sodium 913 mg
Potassium 747 mg
Total Carbohydrate 63 g
Dietary Fiber 10.9 g
Sugars 4.9 g
Protein 21.1 g

Dietary servings

Per Portion


Fruit 0.1
Grain 2.1
Meat Alternative 1.8
Vegetables 2.0

Energy sources


Pygal39%462.78646519871745165.9059511256761546%318.48406255318287257.576768373249215%341.35884026720623116.2159706888209639%46%15%CarbohydratesFatProtein

Meal Type(s)

Lunch
Main
Salad
Side




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