Are you looking for a quick, healthy, and incredibly flavorful meal? Look no further! This lentil and quinoa salad is packed with protein, fiber, and vibrant vegetables, making it a perfect lunch, dinner, or even a side dish. It’s one of those easy recipes that's both satisfying and surprisingly simple to make, ideal for busy weeknights or a healthy weekend lunch. This homemade cooking masterpiece is sure to become a new favorite in your recipe collection.
Ingredients:
- 1 cup quinoa, rinsed
- 2 cups vegetable broth or water
- 1 cup green lentils, rinsed
- 1 red bell pepper, diced
- 1 cucumber, diced
- 1/2 cup red onion, finely chopped
- 1/2 cup chopped fresh parsley
- 1/4 cup chopped fresh mint
For the Dressing:
- 1/4 cup extra virgin olive oil
- 3 tablespoons lemon juice
- 1 tablespoon red wine vinegar
- 1 teaspoon Dijon mustard
- 1 clove garlic, minced
- Salt and pepper to taste
Instructions:
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Cook the Quinoa and Lentils: In a medium saucepan, combine the rinsed quinoa and vegetable broth. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes, or until the quinoa is cooked through and the liquid is absorbed. In a separate saucepan, cook the lentils according to package directions, usually around 20-25 minutes. Drain well.
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Prepare the Vegetables: While the quinoa and lentils are cooking, dice the bell pepper, cucumber, and red onion. Chop the parsley and mint.
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Make the Dressing: In a small bowl, whisk together the olive oil, lemon juice, red wine vinegar, Dijon mustard, minced garlic, salt, and pepper.
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Combine Everything: Once the quinoa and lentils are cooked and cooled slightly, add them to a large bowl. Add the diced bell pepper, cucumber, red onion, parsley, and mint. Pour the dressing over the salad and toss gently to combine.
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Chill and Serve: Cover the salad and refrigerate for at least 30 minutes to allow the flavors to meld. This step is key for developing a delicious and well-balanced flavor profile. Serve chilled and enjoy!
Tips for the Best Lentil and Quinoa Salad:
- Rinse your quinoa and lentils: This helps remove any saponins, which can give the grains a slightly bitter taste.
- Don't overcook the quinoa and lentils: Overcooked quinoa can become mushy, while overcooked lentils can lose their texture.
- Adjust the dressing to your taste: If you prefer a tangier salad, add more lemon juice or vinegar. If you like it creamier, add a tablespoon or two of olive oil.
- Add other vegetables: Feel free to add other vegetables you enjoy, such as chopped carrots, tomatoes, or zucchini. Roasted vegetables would also be a delicious addition.
Variations:
- Mediterranean Lentil Quinoa Salad: Add crumbled feta cheese, Kalamata olives, and sun-dried tomatoes.
- Spicy Lentil Quinoa Salad: Add a pinch of red pepper flakes to the dressing or some chopped jalapeños to the salad.
- Curried Lentil Quinoa Salad: Add 1-2 teaspoons of curry powder to the dressing for a warm and aromatic flavor.
Nutritional Information (per serving, approximate):
Calories: Approximately 350-400 Protein: 15-20g Fiber: 10-12g
This delicious and healthy lentil and quinoa salad is a fantastic option for those seeking quick dinner ideas or simply a wholesome and flavorful meal. The versatility of this recipe allows for endless customization, ensuring there's a version to suit every palate. Enjoy!