Best 2 Lentil Quinoa And Mung Bean Salad Recipes
Embark on a culinary journey with our tantalizing Lentil, Quinoa, and Mung Bean Salad. This vibrant dish combines the goodness of three power-packed ingredients, offering a symphony of flavors and textures. Lentils, with their earthy and nutty taste, provide a hearty base. Quinoa, the ancient grain, adds a fluffy and protein-rich dimension. Mung beans, known for their delicate sweetness, bring a refreshing crunch. Tossed in a zesty lemon-tahini dressing, this salad bursts with brightness, while fresh herbs like cilantro and mint infuse it with aromatic notes. It's a symphony of flavors and textures that's not only delicious but also incredibly nutritious.
Explore variations of this delightful salad with our three featured recipes. The Classic Lentil, Quinoa, and Mung Bean Salad is a straightforward yet satisfying option, perfect for meal prep or lunch on the go. For a more vibrant and colorful twist, try the Mediterranean Lentil, Quinoa, and Mung Bean Salad, which incorporates sun-dried tomatoes, roasted red peppers, and a tangy feta cheese dressing. And for a hearty and protein-packed meal, indulge in the Lentil, Quinoa, and Mung Bean Salad with Chicken, where succulent grilled chicken joins the party, adding an extra layer of savory goodness.
No matter your dietary preferences, our Lentil, Quinoa, and Mung Bean Salad recipes cater to all. The vegan and gluten-free versions ensure inclusivity, allowing everyone to savor this wholesome dish. Dive into this culinary adventure and discover a new favorite salad that's both delicious and nutritious!
LENTIL, QUINOA, AND MUNG BEAN SALAD
Packed with fiber, protein, and potassium and lightly dressed with fresh lemon juice and olive oil. This is a family favorite that is always requested for cookouts. I sometimes add a little honey as the acid in lemons can vary depending on the lemon that is used. Top each serving with a little feta, if desired.
Provided by Bren
Categories Salad Grains Quinoa Salad Recipes
Time 9h55m
Yield 8
Number Of Ingredients 17
Steps:
- Place mung beans into a large container and cover with several inches of cool water; let soak, 8 hours to overnight.
- Bring 2 cups salted water to a boil in a medium pot. Add lentils and bay leaf, cover, and simmer over low heat for 18 to 20 minutes. Drain and set aside to cool.
- Meanwhile, drain mung beans. Bring 2 cups salted water to a boil in a small pot. Add mung beans, cover, and simmer over low heat for 20 to 25 minutes. Drain and set aside to cool.
- Bring 2 cups salted water and quinoa to a boil in a medium pot. Reduce heat and simmer, uncovered, until all water has been absorbed, 15 to 20 minutes. Remove from heat, cover, and let steam for 5 minutes. Set aside to cool.
- Place lemon juice, zest, vinegar, honey, salt, and pepper in the bottom of a large bowl. Drizzle in oil, whisking constantly until dressing is smooth. Add cooled lentils, mung beans, and quinoa; stir to combine. Add cucumber, tomato, bell pepper, green onions, and parsley; stir to incorporate. Refrigerate until cool, about 1 hour. Taste and adjust salt, if necessary.
Nutrition Facts : Calories 257.8 calories, Carbohydrate 31.6 g, Fat 11.1 g, Fiber 8.3 g, Protein 9.8 g, SaturatedFat 1.5 g, Sodium 305.2 mg, Sugar 1.8 g
CRANBERRY LENTIL AND QUINOA SALAD
A healthy, protein-packed salad.
Provided by CeliaBelia
Categories Salad Grains Quinoa Salad Recipes
Time 2h
Yield 12
Number Of Ingredients 15
Steps:
- Place lentils and 1 bay leaf in a saucepan with enough water to cover and bring to a boil. Reduce heat to medium-low and simmer until lentils are tender, about 30 minutes; drain and discard bay leaf. Rinse with cold water until lentils cool and transfer to a large bowl.
- Bring 2 cups water, quinoa, and remaining bay leaf to a boil in a saucepan. Reduce heat to medium-low, cover, and simmer until quinoa is tender and water has been absorbed, 15 to 20 minutes. Rinse quinoa with cold water until cool, discarding bay leaf. Stir quinoa into lentils.
- Heat lemon juice in a microwave-safe bowl in a microwave until warm, about 30 seconds. Stir honey into juice until dissolved. Add vinegar and salt; whisk in olive oil and season with black pepper. Pour lemon juice mixture into lentils and quinoa.
- Mix walnuts, cranberries, feta cheese, and green onion into lentil and quinoa salad. Toss to coat. Refrigerate until chilled, about 1 hour.
Nutrition Facts : Calories 205.1 calories, Carbohydrate 24.7 g, Cholesterol 5.6 mg, Fat 8.9 g, Fiber 6.5 g, Protein 7.8 g, SaturatedFat 1.8 g, Sodium 122.7 mg, Sugar 4.6 g
Tips:
- To save time, you can use pre-cooked or canned lentils, quinoa, and mung beans.
- If you don't have fresh herbs, you can use dried herbs instead. Just use about 1/3 of the amount of dried herbs as you would fresh herbs.
- You can add other vegetables to this salad, such as chopped cucumber, tomatoes, or bell peppers.
- If you want to make this salad more of a main course, you can add some grilled chicken or tofu.
- This salad is best served fresh, but it will keep in the refrigerator for up to 3 days.
Conclusion:
Lentil, quinoa, and mung bean salad is a delicious and healthy dish that is perfect for a light lunch or dinner. It is packed with protein, fiber, and vitamins, and it is also very easy to make. With a few simple ingredients and a little bit of time, you can create a delicious and nutritious salad that the whole family will enjoy.
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