Lentil, Quinoa, and Mung Bean Salad

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.

Prep Time:
30 mins
Cook Time:
25 mins
Additional Time:
9 hrs
Total Time:
9 hrs 55 mins
Yield:
8 servings
Servings:
8

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)

258
Calories
11g
Fat
32g
Carbs
10g
Protein
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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