Lentil Quinoa Salad

16 45 592
Ingredients Minutes Calories
Prep Cook Servings
15 min 30 min 4
Lentil Quinoa Salad
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
1/2 tsp Oregano, dried
2 tbsp Mint, fresh
2 tbsp Dill, fresh
1/4 tsp Black pepper
1/4 cup Parsley, 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 and chop parsley, red bell pepper, celery, and olives.
  4. Combine cooked lentils and quinoa with olive oil, lemon juice, garlic, salt, black pepper, parsley, red bell pepper, celery, and olives.
  5. Mix gently, but thoroughly.
  6. Cover and refrigerate.
  7. Before serving top with walnuts.

Notes:

Nutritional Highlights

  • Quinoa makes a great combination with vegetarian sources of protein because it is itself a complete protein (ie beans, peas, lentils)! Adding quinoa helps to increase your fiber intake as well, making it a great choice for improving digestion.

Nutrition Facts

Per Portion

Calories 592
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 912 mg
Potassium 744 mg
Total Carbohydrate 65 g
Dietary Fiber 10.8 g
Sugars 4.9 g
Protein 21.0 g

Dietary servings

Per Portion


Fruit 0.1
Grain 2.1
Meat Alternative 1.8
Vegetables 2.0

Energy sources


Pygal40%463.67589021214303168.572591931757846%315.9664159718902254.9980217716801314%342.07240766347644115.8699788983063640%46%14%CarbohydratesFatProtein

Meal Type(s)

Lunch
Salad




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