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Lentil and Quinoa Salad

  • Servings : 6

This salad is a colorful, healthy addition to any meal. With a combination of bell pepper, quinoa, lentils, and celery, it's a filling salad with a refreshing crunch.

Ingredients

  • 1 1/2 cups water
  • 3/4 cup rinsed uncooked quinoa
  • 1 teaspoon ground cumin
  • 2 15-ounce cans lentils, drained and rinsed, or cooked from scratch
  • 1 small red bell pepper, chopped
  • 1/2 cup chopped celery or red onion
  • 1/4 cup dried cranberries
  • 1/4 cup chopped fresh parsley
  • 1 tomato, chopped, or 1/2 cup halved cherry tomatoes

Dressing

  • 1/4 cup lemon juice
  • 1/2 teaspoon minced garlic
  • 1 teaspoon ground cumin
  • 1/2 teaspoons maple syrup, agave nectar, or other sweetener
  • Freshly ground black pepper, to taste
  • Salt, to taste

Directions

Step 1

Bring water to a boil in a medium saucepan and stir in quinoa and cumin. Cover and simmer for 15 minutes. Fluff with a fork, and allow to cool. Gently fold salad ingredients into the quinoa.

Step 2

Whisk together the dressing ingredients in a separate, small bowl. Fold the dressing into the salad. Chill for several hours.

Step 3

Add salt and pepper and additional lemon juice.

Serve over fresh salad greens, if desired.

Nutritional Info

Per serving (1/6 recipe):

  • Calories

    224

  • Fat

    2 g

  • Cal. From Fat

    7.9%

  • Saturated Fat

    0.2 g

  • Cholesterol

    0 mg

  • Protein

    12.3 g

  • Carbohydrates

    41.1 g

  • Sugar

    7.4 g

  • Fiber

    8.3 g

  • Sodium

    279 mg

  • Calcium

    50 mg

  • Iron

    5 mg

  • Vitamin C

    26 mg

  • Beta-Carotene

    453 mcg

  • Vitamin E

    1.1 mg

Recipe by Food for Life instructor Tracy Childs.
Reprinted with permission from PCRM.
Photograph © PCRM.

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