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Roasted Vegetable Quinoa Salad with Lentils

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I love this dish because it is a modern twist on a traditional salad. This recipe is well-balanced and packed with protein that can be enjoyed as a main dish or as a side. I love it’s versatility! Switch out the veggies or lentils for chicken for different flavours and enjoy the leftovers for lunch the next day.

Further Food Commentary:

This dish contains tons of healthful ingredients. Lentils contain a considerable amount of soluble fiber, and soluble fiber can be helpful for people with IBS. On the other hand, lentils contain a small amount of FODMAPs, which can be irritating to people with IBS. In general legumes are a tricky food for IBS sufferers, and as always each individual needs to find out to what their body reacts. Similarly, quinoa, while a very healthful food, can be very difficult for people with sensitive guts.


By Dianne Rishikof, MS, RDN, LDN

Roasted Vegetable Quinoa Salad with Lentils

Stars ( Reviews)

  • Prep Time:10 minutes
  • Cook Time:20 minutes
  • Servings: 7

Ingredients

2 cups quinoa
3 cups water
1 medium zucchini (diced)
2 large yellow peppers (diced)
1 1/2 tablespoons olive oil
1 teaspoon dried basil
1 teaspoon dried parsley
2 cups cherry tomatoes (halved)
1 1/2 cups canned lentils (drained and rinsed)
1/2 cup walnut pieces
1 1/2 tablespoons balsamic vinegar
salt and pepper (to taste)

Instructions

  1. Preheat the oven to 425 degrees F.
  2. In a medium saucepan, combine the quinoa and water.
  3. Cover, bring to a boil, reduce heat, and simmer 15 minutes until tender.
  4. Remove the lid and fluff with a fork. Set aside.
  5. Meanwhile, combine the zucchini and pepper in a bowl and toss with the olive oil.
  6. Place on a lined baking sheet and roast for 10 minutes.
  7. Remove vegetables from the oven. Stir in the basil, parsley, and tomatoes and return to the oven to cook for another 5 to 10 minutes, or until all vegetables are cooked through and tender.
  8.  Combine the quinoa, roasted vegetables (be sure to add all liquid from the roasting pan), lentils, walnuts, balsamic vinegar, salt, and pepper to taste. Toss well and serve.
Preheat the oven to 425 degrees F. In a medium saucepan, combine the quinoa and water. Cover, bring to a boil, reduce heat, and simmer 15 minutes until tender. Remove the lid and fluff with a fork. Set aside. Meanwhile, combine the zucchini and pepper in a bowl and toss with the olive oil. Place on a lined baking sheet and roast for 10 minutes. Remove vegetables from the oven. Stir in the basil, parsley, and tomatoes and return to the oven to cook for another 5 to 10 minutes, or until all vegetables are cooked through and tender.  Combine the quinoa, roasted vegetables (be sure to add all liquid from the roasting pan), lentils, walnuts, balsamic vinegar, salt, and pepper to taste. Toss well and serve.

Nutrition Information

Per Serving:  Calories: 393; Total Fat: 17g; Saturated Fat: 2g; Monounsaturated Fat: 4g; Polyunsaturated Fat: 9g; Cholesterol: 0mg; Sodium: 191mg; Potassium: 775mg; Carbohydrate: 46g; Fiber: 9g; Sugar: 5g; Protein: 14g

Nutrition Bonus: Vit C: 98%; Iron: 32%; Vit A: 31%

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