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.
Ingredients
- ½ cup dried green mung beans
- 4 cups water, plus more for soaking
- ½ cup green lentils, rinsed
- 1 bay leaf
- 1 cup quinoa, rinsed
- 2 tablespoons freshly squeezed lemon juice
- 1 tablespoon lemon zest
- 1 tablespoon distilled white vinegar
- 1 teaspoon honey (Optional)
- 1 teaspoon salt
- ground black pepper to taste
- 1/3 cup light olive oil
- ½ English cucumber, diced
- 1 Roma tomato, diced
- ½ red bell pepper, cut into 1/2-inch pieces
- ½ cup chopped green onions
- ½ cup chopped fresh parsley
Directions
Step 1
Place mung beans into a large container and cover with several inches of cool water; let soak, 8 hours to overnight.
Step 2
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.
Step 3
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.
Step 4
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.
Step 5
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 (per serving)
Nutrition Facts | |
---|---|
Servings Per Recipe 8 | |
Calories 258 | |
% Daily Value * | |
Total Fat11g | 14% |
Saturated Fat2g | 8% |
Sodium305mg | 13% |
Total Carbohydrate32g | 11% |
Dietary Fiber8g | 30% |
Total Sugars2g | |
Protein10g | |
Vitamin C20mg | 101% |
Calcium53mg | 4% |
Iron3mg | 18% |
Potassium462mg | 10% |
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
**Nutrient information is not available for all ingredients. Amount is based on available nutrient data.
(-) Information is not currently available for this nutrient.If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.
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source by allrecipe
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