Quinoa and Lentil Salad

8 Reviews
100% would make this recipe again

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Ingredients

??? green or brown lentils (dried) ???
??? quinoa ???
??? water ???
??? yellow or red sweet peppers, finely diced ???
??? shallots, finely chopped ???
??? arugula, coarsely chopped ???
??? extra virgin olive oil ???
??? lemon juice, freshly squeezed ???
??? Dijon mustard ???
??? feta cheese, crumbled ???
??? fresh cilantro, finely chopped [optional] ???
??? salt [optional] ???
??? ground pepper to taste [optional] ???

Method

  1. Rinse the lentils and cook them in a saucepan of boiling salted water, about 30 min until tender but still somewhat firm. Drain, discard the liquid and set aside the lentils.
  2. Cook the quinoa in the water then let it cool down 10 minutes.
  3. Prepare the vegetables: Seed, core and dice the pepper; finely chop the shallot; coarsely chop the arugula. Place the vegetables in a large bowl. Add the lentils and quinoa to the bowl.
  4. In a small bowl, whisk together the oil, lemon juice, mustard, salt, and pepper. Pour over the salad. Gently toss to combine. Coarsely crumble the feta cheese and add it on top of the salad. Sprinkle with the finely chopped cilantro (optional) then serve.

Observations

Lentils can be cooked up to 5 days in advance.

Nutrition Facts Table

per 1 serving (330 g)

Amount

% Daily Value

Calories

430

Fat

22 g

33 %

Saturated 5.3 g
+ Trans 0 g

27 %

Cholesterol

20 mg

Sodium

270 mg

11 %

Carbohydrate

47 g

16 %

Fibre

7 g

28 %

Sugars

5 g

Net Carbs

40 g

Protein

16 g

Vitamin A

22 %

Vitamin C

147 %

Calcium

14 %

Iron

47 %
More info

Claims

This recipe is :
Free  :
Added Sugar
Excellent source of  :
Copper, Fibre, Folacin, Iron, Magnesium, Manganese, Phosphorus, Potassium, Vitamin B2, Vitamin B6, Vitamin C, Vitamin E, Vitamin K, Zinc
Good source of  :
Niacin, Pantothenic Acid, Vitamin A, Vitamin B1, Vitamin B12
Source of  :
Calcium, Selenium
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 2 ½
Fruits 0
Vegetables ½
Meat and Alternatives 1 ½
Fats 4
More info
Check out our Meal Plans for Type 2 Diabetes

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8 Reviews (8 with rating only) 100% would make this recipe again

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

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