Quinoa and Lentil Salad

18 Reviews
100% would make this recipe again

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Preparation : 15 min Cooking : 30 min
380 calories/serving

Ingredients

2/3 cup green or brown lentils (dried) 110 g
1 cup quinoa 180 g
2 cups water 500 mL
1 yellow or red sweet peppers, finely diced 200 g
1 shallots, finely chopped 40 g
1/2 bunch arugula, coarsely chopped 80 g
1/4 cup extra virgin olive oil 65 mL
1/4 cup lemon juice, freshly squeezed 1 1/2 lemon
2 tsp Dijon mustard 10 g
4 tbsp fresh mint, finely chopped 12 g
1 pinch 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. Sprinkle with the finely chopped mint then serve.

Observations

Lentils can be cooked up to 5 days in advance.

Nutrition Facts Table

per 1 serving (310 g)

Amount

% Daily Value

Calories

380

Fat

17 g

26 %

Saturated 2.3 g
+ Trans 0 g

11 %

Cholesterol

0 mg

Sodium

50 mg

2 %

Carbohydrate

46 g

15 %

Fibre

7 g

28 %

Sugars

4 g

Net Carbs

39 g

Protein

13 g

Vitamin A

20 %

Vitamin C

148 %

Calcium

6 %

Iron

48 %
More info

Claims

This recipe is :
Free  :
Added Sugar
Excellent source of  :
Copper, Fibre, Folacin, Iron, Magnesium, Manganese, Phosphorus, Potassium, Vitamin C, Vitamin E, Vitamin K, Zinc
Good source of  :
Niacin, Pantothenic Acid, Vitamin A, Vitamin B1, Vitamin B2, Vitamin B6
Source of  :
Calcium, Selenium
Low  :
Sodium
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
Fats 3
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

18 Reviews (18 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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