PCRM Recipe of the Week

RECIPE OF THE WEEK | Lentil and Quinoa Salad

This salad is a colorful, healthy addition to any meal. With a combination of bell pepper, quinoa, lentils, and celery – it’s a filling salad with a refreshing crunch.

Ingredients

Makes about 6 servings

1 1/2 cups water
3/4 cup rinsed uncooked quinoa
1 teaspoon ground cumin
2 15-ounce cans lentils, drained and rinsed, or cooked from scratch
1 small red bell pepper, chopped
1/2 cup chopped celery or red onion
1/4 cup dried cranberries
1/4 cup chopped fresh parsley
1 tomato, chopped, or 1/2 cup halved cherry tomatoes

Dressing:
1/4 cup lemon juice
1–2 teaspoon minced garlic
1 teaspoon ground cumin
1–2 teaspoons maple syrup, agave nectar, or other sweetener
Freshly ground black pepper, to taste
Salt, to taste

Directions

Bring water to a boil in a medium saucepan and stir in quinoa and cumin. Cover and simmer for 15 minutes. Fluff with a fork, and allow to cool. Gently fold salad ingredients into the quinoa.

Whisk together the dressing ingredients in a separate, small bowl. Fold the dressing into the salad. Chill for several hours.

Add salt and pepper and additional lemon juice. Serve over fresh salad greens, if desired.

Nutrition Information | Per serving (1/6 recipe):

calories: 224; fat: 2 g; saturated fat: 0.2 g; calories from fat: 7.9%; cholesterol: 0 mg; protein: 12.3 g; carbohydrates: 41.1 g; sugar: 7.4 g; fiber: 8.3 g; sodium: 279 mg; calcium: 50 mg; iron: 5 mg; vitamin C: 26 mg; beta-carotene: 453 mcg; vitamin E: 1.1 mg

Recipe from Food for Life instructor Tracy Childs

 

Please feel free to tailor PCRM recipes to suit your individual dietary needs.