Now, let’s dive into a dish that’s as nutritious as it is delicious. This quinoa and lentil salad is the perfect blend of textures and flavors, making it a hit for any meal of the day.
Why This Recipe Works
- It’s a complete protein source, combining quinoa and lentils for all essential amino acids.
- The salad is packed with fiber, aiding digestion and keeping you full longer.
- It’s versatile, allowing for endless variations based on your taste preferences.
- Prep is a breeze, making it perfect for meal prep or a quick lunch.
- The dressing adds a zesty kick, elevating the flavors of the salad.
Ingredients
- 1 cup quinoa, rinsed
- 1 cup green lentils, rinsed
- 2 cups water
- 1 cucumber, diced
- 1 red bell pepper, diced
- 1/4 cup red onion, finely chopped
- 1/4 cup olive oil
- 2 tbsp lemon juice
- 1 tsp salt
- 1/2 tsp black pepper
- 1/4 cup fresh parsley, chopped
Equipment Needed
- Medium saucepan
- Mixing bowls
- Whisk
- Knife and cutting board
- Measuring cups and spoons
Instructions
Step 1: Cook the Quinoa and Lentils
In a medium saucepan, bring 2 cups of water to a boil. Add the quinoa and lentils, reduce heat to low, cover, and simmer for 15 minutes, or until the water is absorbed and the quinoa is fluffy. Remove from heat and let it sit covered for 5 minutes. Tip: Fluff with a fork to prevent clumping.
Step 2: Prepare the Vegetables
While the quinoa and lentils are cooking, dice the cucumber and red bell pepper, and finely chop the red onion. Place them in a large mixing bowl. Tip: For a milder onion flavor, soak the chopped red onion in cold water for 10 minutes, then drain.
Step 3: Make the Dressing
In a small bowl, whisk together the olive oil, lemon juice, salt, and black pepper until well combined. Taste and adjust seasoning as needed.
Step 4: Combine Everything
Add the cooked quinoa and lentils to the bowl with the vegetables. Pour the dressing over the top and toss gently to combine. Stir in the chopped parsley last for a fresh burst of flavor. Tip: Let the salad sit for 10 minutes before serving to allow the flavors to meld.
Step 5: Serve and Enjoy
Serve the salad at room temperature or chilled. It’s perfect on its own or as a side dish with grilled chicken or fish.
Tips and Tricks
For an extra crunch, add some toasted almonds or walnuts. If you’re not a fan of parsley, cilantro or mint makes a great substitute. To make this salad ahead, keep the dressing separate and add it just before serving to keep the vegetables crisp. For a creamier texture, mash half an avocado and mix it into the salad. And remember, the longer the salad sits, the more the flavors develop, so it’s even better the next day!
Recipe Variations
- Add feta cheese or goat cheese for a creamy, tangy twist.
- Swap the lemon juice for balsamic vinegar for a deeper flavor profile.
- Include roasted sweet potatoes or butternut squash for a hearty, autumnal version.
- For a Mediterranean flair, add kalamata olives and sun-dried tomatoes.
- Spice it up with a pinch of cumin or smoked paprika in the dressing.
Frequently Asked Questions
Can I use red quinoa instead of white?
Absolutely! Red quinoa has a slightly nuttier flavor and holds its shape a bit better, making it a great choice for salads. Just keep in mind that the cooking time might vary slightly, so check the package instructions.
How long does this salad keep in the fridge?
This salad will stay fresh in an airtight container in the fridge for up to 5 days. The flavors actually improve over time, making it a fantastic make-ahead meal.
Can I freeze this salad?
While you can freeze it, the texture of the vegetables and quinoa may change upon thawing, becoming a bit mushy. It’s best enjoyed fresh or stored in the fridge.
Summary
This quinoa and lentil salad is a nutritious, flavorful, and versatile dish that’s perfect for any occasion. With its high protein and fiber content, it’s as satisfying as it is delicious. Plus, it’s easy to customize based on your preferences or what you have on hand.
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