Are you tired of bland, boring salads that leave you hungry and unsatisfied? Get ready to revolutionize your healthy eating with this mouthwatering Lentil and Grain Salad that's not just a dish, but a nutritional powerhouse! Packed with protein-rich lentils, fluffy quinoa, and a burst of fresh vegetables, this recipe is about to become your new go-to meal that will make your taste buds dance and your body thank you.
Prep Time: 15 mins
Cook Time: 30 mins
Total Time: 45 mins
Cuisine: Healthy
Serves: 4 servings
Ingredients
- 1 cup cooked lentils
- 1 cup cooked quinoa
- 1/2 cup diced bell peppers
- 1/2 cup diced cucumber
- 1/4 cup chopped parsley
- 2 tablespoons olive oil
- 1 tablespoon lemon juice
- Salt and pepper to taste
Instructions
- Prepare the lentils by rinsing them thoroughly under cold water. If using dried lentils, cook them in a pot with water using a 1:3 ratio of lentils to water. Bring to a boil, then reduce heat and simmer for 20-25 minutes until tender but not mushy.
- Similarly, rinse quinoa in a fine-mesh strainer. Cook quinoa in a separate pot using a 1:2 ratio of quinoa to water. Bring to a boil, then cover and simmer for 15 minutes until water is absorbed and quinoa is fluffy.
- While grains are cooking, dice the bell peppers and cucumber into small, uniform cubes. Finely chop fresh parsley leaves.
- Allow both lentils and quinoa to cool to room temperature. You can spread them on a large flat plate to speed up cooling and prevent clumping.
- In a small bowl, whisk together olive oil, lemon juice, salt, and pepper to create a simple vinaigrette dressing.
- In a large mixing bowl, combine cooled lentils, quinoa, diced bell peppers, cucumber, and chopped parsley.
- Pour the prepared vinaigrette over the salad and gently toss to ensure all ingredients are evenly coated.
- Taste and adjust seasoning with additional salt and pepper if needed. For best flavor, let the salad sit for 10-15 minutes before serving to allow ingredients to marinate.
- Serve chilled or at room temperature. This salad can be stored in the refrigerator for up to 3 days, making it perfect for meal prep.
Tips
- Grain Cooking Secrets: Always rinse lentils and quinoa before cooking to remove any excess starch and prevent clumping. Use a fine-mesh strainer for best results.
- Texture is Key: Be careful not to overcook your lentils and quinoa. They should be tender but still have a slight bite - mushy grains can ruin the entire salad's texture.
- Flavor Boost: Let the salad sit for 10-15 minutes after dressing to allow the flavors to meld together. This simple step can dramatically enhance the overall taste.
- Meal Prep Magic: This salad stays fresh in the refrigerator for up to 3 days, making it perfect for busy weekdays. Pro tip: Keep the dressing separate until serving to maintain optimal texture.
- Customization Options: Feel free to add extra protein like feta cheese, grilled chicken, or toasted nuts to make the salad even more filling and nutritious.
Nutrition Facts
Calories: 250kcal
Carbohydrates: 35g
Protein: 12g
Fat: 9g
Saturated Fat: g
Cholesterol: 0mg
