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Quinoa and Lentil Salad

114 Reviews
99% would make this recipe again

Preparation : 15 min Cooking : 30 min
430 calories/serving
  • Can be done in advance
  • Very easy
  • Gluten Free
  • Nuts & Peanuts Free
  • Halal
  • Kosher
  • Vegetarian

Ingredients

2/3 cup green-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 mL
80 g feta cheese, crumbled
4 tbsp fresh mint, finely chopped 12 g
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 mint then serve.

Remarks

Lentils can be cooked up to 5 days in advance.

Nutrition Facts Table

per 1 Serving (330g)

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

Protein

16 g

Vitamin A

22 %

Vitamin C

148 %

Calcium

15 %

Iron

48 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : 1 servings
Grain Products : 1 ¾ servings
Milk and Alternatives : ½ serving
Meat and Alternatives : ½ serving

Claims

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

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

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Members' Reviews

114 Reviews (106 with rating only ) 99% would make this recipe again
Sort By: Most Recent| Rating | Most Helpful
eden@sasktel.net
july 12, 2015 | I would make this recipe again

Super - I had to restrain myself from licking my plate.

Useful 0
owdy119
may 31, 2012 | I would make this recipe again

Very yummy! I replaced the arugula with fresh parsley, and replaced a few tbsp of the olive oil with the liquid from the feta cheese. Good for a lunch, or side dish of a dinner.

Useful 0
mgreen
september 30, 2010 | I would make this recipe again

My husband was worried that it wouldn't fill him up (he's a meat lover) but he loved it and we had leftovers for lunches. Next time i'd cut the amount of mint in half, i find it overpowered the flavour of the quinoa.

Useful 0
RobertaB
september 07, 2010 | I would make this recipe again

I made this recipe without the mint, arugula, and feta and we loved it. I can't wait to try it with the complete list of ingredients. Lovely, fresh-tasting salad - and filling also!

Useful 0
neets
june 07, 2010 | I would make this recipe again

Delicious! The heat from the quinoa and lentils melts the feta slightly, and gives this dish a creamy risotto-like texture. If you don't like the thought of that, I suggest cooling the lentils and quinoa fully.

Useful 0

Top Reviews

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zingiber
june 01, 2009 | I would make this recipe again

Tasty and easy - nice peppery rocket taste contrasting with the earthy lentils. Did a half and half mix of quinoa/bulgur wheat all in one pan, which cooked together fine.

Useful 2
strivingveg
june 21, 2009 | I would make this recipe again

We have had this recipe twice. The second time we added half of the dressing and half of the requested feta. The flavor was much nicer. In addition, we substituted the quinoa with couscous.

Useful 1
artax6
march 26, 2009 | I would make this recipe again

this was easy and very tasty!

Useful 1