Quinoa and Lentil Salad

144 Reviews
98% would make this recipe again

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Preparation : 15 min Cooking : 30 min
430 calories/serving

Ingredients

2/3 cup green or 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 g
80 g feta cheese, crumbled
4 tbsp fresh mint, finely chopped 12 g
1 pinch salt [optional] 0.2 g
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.

Observations

Lentils can be cooked up to 5 days in advance.

Nutrition Facts Table

per 1 serving (330 g)

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

Net Carbs

40 g

Protein

16 g

Vitamin A

22 %

Vitamin C

148 %

Calcium

15 %

Iron

48 %
More info

Claims

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

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
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

144 Reviews (135 with rating only) 98% would make this recipe again
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My Notes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

Top Reviews

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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
Anonyme
october 20, 2021 | 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
Anonyme
october 20, 2021 | I would make this recipe again

this was easy and very tasty!

Useful 1

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