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Quinoa and Lentil Salad

7 Reviews
100% 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 lemon juice, freshly squeezed 1 1/2 lemon
1/4 cup extra virgin olive oil 65 mL
2 tsp Dijon mustard 10 mL
80 g feta cheese, crumbled
6 tbsp fresh cilantro, finely chopped [optional] 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 cilantro (optional) 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

147 %

Calcium

14 %

Iron

47 %

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

7 Reviews (7 with rating only ) 100% would make this recipe again