Quinoa and Lentil Bowl

4 Reviews
100% would make this recipe again

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Preparation : 15 min Cooking : 15 min
610 calories/serving

Ingredients

1 1/4 cup quinoa 200 g
2 3/4 cups lentils (canned), rinsed and drained 700 mL
2 yellow or red sweet peppers, finely diced 400 g
2 shallots, finely chopped 80 g
1/2 bunch arugula, coarsely chopped 80 g
4 carrots, grated 400 g
1/4 cup extra virgin olive oil 65 mL
1/4 cup lemon juice, freshly squeezed 1 1/2 lemon
2 tsp Dijon mustard 10 g
1 pinch salt [optional] 0.2 g
ground pepper to taste [optional]
80 g feta cheese, crumbled
4 tbsp fresh mint, finely chopped 12 g
1/4 cup pumpkin seeds 30 g

Method

  1. Cook the quinoa then let it cool down 10 minutes.
  2. Rinse and drain the lentils. Set aside.
  3. Prepare the vegetables: Seed, core and dice the pepper; finely chop the shallot; coarsely chop the arugula; grate the carrot. Place the vegetables in a large bowl. Add the lentils and quinoa to the bowl.
  4. In a small bowl, whisk together the oil, lemon juice, mustard, salt, and pepper. Pour over the salad. Gently toss to combine. Coarsely crumble the feta cheese and add it on top of the salad. Sprinkle with the finely chopped mint and pumpkin seeds then serve.

Nutrition Facts Table

per 1 serving (550 g)

Amount

% Daily Value

Calories

610

Fat

26 g

40 %

Saturated 6.1 g
+ Trans 0 g

31 %

Cholesterol

20 mg

Sodium

340 mg

14 %

Carbohydrate

74 g

25 %

Fibre

13 g

52 %

Sugars

11 g

Net Carbs

61 g

Protein

25 g

Vitamin A

146 %

Vitamin C

289 %

Calcium

19 %

Iron

77 %
More info

Claims

This recipe is :
Free  :
Added Sugar
Excellent source of  :
Copper, Fibre, Folacin, Iron, Magnesium, Manganese, Niacin, Pantothenic Acid, Phosphorus, Potassium, Vitamin A, Vitamin B1, Vitamin B2, Vitamin B6, Vitamin C, Vitamin E, Vitamin K, Zinc
Good source of  :
Calcium, Selenium, Vitamin B12
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 3
Fruits 0
Vegetables 2 ½
Meat and Alternatives 2
Fats 4
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

4 Reviews (4 with rating only) 100% would make this recipe again

My Notes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust
Recipe tailored to the needs of sports enthusiasts and active families

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