Quinoa, lentil & feta salad

Vegetarian
Gluten Free
Very Healthy
Health score
100%
Quinoa, lentil & feta salad
30 min.
4
634kcal

Suggestions


If you're looking for a delicious and nutritious recipe that’s perfect for any occasion, look no further than this Quinoa, Lentil & Feta Salad. Bursting with flavors and packed with health benefits, this dish is the ultimate combination of taste and wellness. Not only is it vegetarian and gluten-free, but it also scores a perfect 100 on the health scale, making it a fantastic choice for anyone looking to eat more mindfully.

This vibrant salad is incredibly versatile; it works wonderfully as a side dish, a satisfying lunch, or even a main course. With a mere 30 minutes of prep time, you can whip up a delightful meal that's not only healthy but also visually appealing, thanks to the colorful ingredients like fresh cucumber and zesty orange! Each bite brings a delightful medley of textures, from the fluffy quinoa to the creamy feta and crunchy spring onions.

Imagine enjoying a refreshing salad that’s high in protein and fiber, keeping you energized throughout the day without weighing you down. Whether you're hosting a gathering or simply looking for a filling dish to share with family, this Quinoa, Lentil & Feta Salad is sure to impress with its tantalizing flavors and wholesome goodness. Make it today and elevate your meal with a touch of gourmet flair!

Ingredients

  • 200 quinoa 
  • tsp olive oil 
  •  shallots finely chopped
  • tbsp tarragon roughly chopped
  • 14 oz green lentils rinsed drained canned
  • 0.3  cucumber diced peeled
  • 100 feta cheese crumbled
  •  spring onion thinly sliced
  •  orange zest 
  • tbsp citrus champagne vinegar 

Equipment

  • frying pan

Directions

  1. Cook the quinoa in a large pan of boiling water for 10-15 mins until tender, drain well, then set aside to cool.
  2. Meanwhile, heat the oil in a small pan, then cook the shallot or onion for a few mins until softened.
  3. Add the tarragon, stir well, then remove from the heat.
  4. Stir the softened shallot and tarragon into the cooled quinoa along with the lentils, cucumber, feta, spring onions, orange zest and juice and vinegar. Toss well together and chill until ready to serve.

Nutrition Facts

Calories634kcal
Protein23.49%
Fat15.32%
Carbs61.19%

Properties

Glycemic Index
49.65
Glycemic Load
8.77
Inflammation Score
-9
Nutrition Score
42.656956587149%

Flavonoids

Catechin
0.35mg
Kaempferol
0.24mg
Quercetin
1.92mg
Gallocatechin
0.14mg

Nutrients percent of daily need

Calories:633.66kcal
31.68%
Fat:10.84g
16.67%
Saturated Fat:4.04g
25.27%
Carbohydrates:97.4g
32.47%
Net Carbohydrates:62.35g
22.67%
Sugar:3.18g
3.54%
Cholesterol:22.25mg
7.42%
Sodium:299.36mg
13.02%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:37.4g
74.8%
Folate:599.03µg
149.76%
Fiber:35.06g
140.23%
Manganese:2.6mg
129.84%
Phosphorus:783.03mg
78.3%
Vitamin B1:1.11mg
74.25%
Iron:11.13mg
61.85%
Magnesium:240.6mg
60.15%
Vitamin B6:0.99mg
49.53%
Zinc:7.24mg
48.28%
Copper:0.87mg
43.56%
Vitamin K:44.75µg
42.62%
Potassium:1420.94mg
40.6%
Vitamin B2:0.63mg
37.33%
Vitamin B5:2.84mg
28.42%
Calcium:252.61mg
25.26%
Selenium:16.57µg
23.68%
Vitamin B3:3.95mg
19.74%
Vitamin C:14.15mg
17.15%
Vitamin E:2.03mg
13.52%
Vitamin A:457.81IU
9.16%
Vitamin B12:0.42µg
7.04%