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Quinoa and Lentil Salad

14 Reviews
100% would make this recipe again

Preparation : 15 min Cooking : 30 min
380 calories/serving
  • Can be done in advance
  • Very easy
  • Gluten Free
  • Lactose 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 lemon juice, freshly squeezed 1 1/2 lemon
1/4 cup extra virgin olive oil 65 mL
2 tsp Dijon mustard 10 mL
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. 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 (310g)

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

Protein

13 g

Vitamin A

20 %

Vitamin C

148 %

Calcium

6 %

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 : 0 serving
Meat and Alternatives : ½ serving

Claims

This recipe is :
Low  :
Sodium
Source of  :
Calcium, Selenium
Good source of  :
Niacin, Pantothenic Acid, Vitamin A, Vitamin B1, Vitamin B2, Vitamin B6
Excellent source of  :
Copper, Fibre, Folacin, Iron, Magnesium, Manganese, Phosphorus, Potassium, 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
Fats 3

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Members' Reviews

14 Reviews (14 with rating only ) 100% would make this recipe again