Lentil Quinoa Salad

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
12%
Lentil Quinoa Salad
45 min.
4
293kcal

Suggestions

Ingredients

  • 1 teaspoon dijon mustard 
  • 1 tablespoon cilantro leaves fresh chopped
  • 0.3 teaspoon garlic powder 
  • 2  green onions chopped
  • 4 servings kosher salt and pepper black freshly ground
  • 0.5 cup lentils 
  • 1  lime zest 
  • 0.5 cup quinoa 
  • 2 tablespoons red wine vinegar 
  • 0.3 cup vegetable oil 
  • 1.3 cups water 

Equipment

  • bowl
  • sauce pan
  • whisk
  • sieve
  • microwave

Directions

  1. Watch how to make this recipe.
  2. Put the quinoa in a sieve and rinse in cold water. In a large microwave-proof bowl with a cover, add the rinsed quinoa and 1 1/4 cups water. Cover and microwave on high for 9 minutes.
  3. Let it sit for 2 minutes then stir. Quinoa should be tender enough to eat, but with a little "pop" upon biting.
  4. Put the lentils in a sieve and rinse in cold water. In a saucepan, simmer the lentils in 2 cups water until the lentils are tender, but not mushy, about 30 minutes.
  5. Drain and cool.
  6. In a small bowl, whisk the mustard and vinegar together, and drizzle in the oil to make an emulsion.
  7. Add the garlic powder, lime zest, and salt, and pepper, to taste.
  8. To assemble the salad: In a medium salad bowl, mix the quinoa, lentils, green onions, and chopped cilantro. Top the salad with the dressing, toss to coat and serve.

Nutrition Facts

Calories293kcal
Protein12.79%
Fat46.15%
Carbs41.06%

Properties

Glycemic Index
47.4
Glycemic Load
2.27
Inflammation Score
-6
Nutrition Score
14.535652253939%

Flavonoids

Catechin
0.08mg
Hesperetin
7.2mg
Naringenin
0.57mg
Kaempferol
0.08mg
Quercetin
0.76mg
Gallocatechin
0.03mg

Nutrients percent of daily need

Calories:293.39kcal
14.67%
Fat:15.26g
23.48%
Saturated Fat:2.28g
14.23%
Carbohydrates:30.54g
10.18%
Net Carbohydrates:21.01g
7.64%
Sugar:0.93g
1.04%
Cholesterol:0mg
0%
Sodium:22.02mg
0.96%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:9.52g
19.04%
Folate:159.49µg
39.87%
Manganese:0.79mg
39.29%
Fiber:9.53g
38.12%
Vitamin K:39.27µg
37.4%
Phosphorus:213.52mg
21.35%
Vitamin B1:0.3mg
19.85%
Magnesium:75.33mg
18.83%
Iron:3.05mg
16.94%
Copper:0.28mg
14.09%
Zinc:1.87mg
12.48%
Vitamin B6:0.25mg
12.42%
Vitamin E:1.83mg
12.2%
Potassium:391.37mg
11.18%
Vitamin C:7.13mg
8.64%
Vitamin B2:0.13mg
7.52%
Vitamin B5:0.73mg
7.26%
Selenium:4.38µg
6.25%
Vitamin B3:1.02mg
5.12%
Calcium:37.39mg
3.74%
Vitamin A:88.71IU
1.77%