Quinoa, lentil and feta salad

Quinoa, a protein-rich seed, is a great substitute for rice or couscous.

This refreshing and nutritious Quinoa Lentil Feta Salad combines the nutty flavors of quinoa with earthy lentils and creamy feta cheese. Packed with essential amino acids, fiber and vitamins, this salad is not only delicious but also incredibly healthy. Dressed with a zesty lemon dressing and a mix of fresh vegetables, it’s the perfect choice for a light lunch or side dish. Whether you are a vegetarian or just looking for a tasty and nutritious salad, this recipe will tantalize your taste buds and leave you feeling satisfied.

Ingredients

  • 200g quinoa
  • 1 tsp olive oil
  • 1 shallot or ½ onion, finely chopped
  • 2 tbsp tarragon, roughly chopped
  • 400g can of Puy lentils or green lentils, rinsed and drained
  • ¼ cucumber, lightly peeled and diced
  • 100g feta cheese, crumbled
  • 6 spring onions, thinly sliced
  • Zest and juice of 1 orange
  • 1 tbsp red or white wine vinegar

Tip

Tip
For extra
Taste, try it
Adding a share
Dice for
water if
Cook quinoa.
Kallo has one
excellent range
with very low salt content
Dice.

Preparation steps

1. Cook quinoa in a large pot of boiling water for 10-15 minutes until tender, drain well, then set aside to cool.

2. Meanwhile, heat the oil in a small pan and then fry the shallot or onion for a few minutes until softened.

3. Add the tarragon to the soaked shallot and stir well.

4. Remove the shallot and tarragon mixture from the heat.

5. Stir the soaked shallot and tarragon into the cooled quinoa.

6. Add lentils, cucumber, feta, scallions, orange peel, juice and vinegar to quinoa mixture.

7. Mix all ingredients until well blended.

8. Refrigerate the quinoa, lentil and feta salad until serving.

Nutritional Information

kcalfatsaturatescarbohydratesSugarfiberproteinSalt
286 9g 3g 39g 6g 2g 16g 1.48g

Equipment and tools

To make this Quinoa Lentil Feta Salad recipe you will need the following equipment and tools:

  • A medium sized pot
  • A cutting board
  • A sharp knife
  • A large mixing bowl
  • A small mixing bowl
  • A spoon or a fork

Allergen information

This Quinoa Lentil Feta Salad recipe may contain the following allergens:

  • Dairy: Feta cheese is used in this recipe.

Please be sure to check ingredient labels for possible allergens.

Storage and leftovers

Here are some tips for storing and handling leftovers from this Quinoa Lentil Feta Salad:

  • Allow the salad to cool completely before storing.
  • Transfer the salad to an airtight container.
  • Store in the refrigerator for up to 3 days.
  • Before serving the leftovers, stir the salad well and season if necessary.

The health benefits of quinoa, lentil and feta salad

Quinoa, lentil and feta salad is not only a delicious and colorful dish, but it is also full of health benefits. This nutritious salad combines the benefits of quinoa, lentils, vegetables and feta cheese into a balanced meal.

1. Rich in protein and fiber

Quinoa and lentils are excellent sources of plant-based protein, making this salad a good choice for vegetarians or those looking to reduce their meat consumption. Both quinoa and lentils also provide a significant amount of fiber, which aids digestion, helps regulate blood sugar levels and promotes satiety.

2. Rich in essential vitamins and minerals

This salad is rich in several important vitamins and minerals. Quinoa is a good source of magnesium, phosphorus and manganese, which are important for bone health and energy production. Lentils, on the other hand, are rich in iron, folic acid and potassium and support heart health and red blood cell production.

3. Promotes heart health

Quinoa and lentils both contribute to heart health due to their high fiber content and low glycemic index. These ingredients help regulate cholesterol levels, keep blood sugar levels stable and reduce the risk of cardiovascular disease.

4. Supports weight management

A low-calorie, high-protein salad, quinoa, lentil and feta salad can be a valuable addition to a weight control diet. The combination of protein and fiber helps increase satiety and reduce overall calorie intake.

5. Provides antioxidants

The addition of ingredients like tarragon, orange peel, and orange juice gives this salad an antioxidant boost. Antioxidants help fight oxidative stress, protect the body from chronic diseases and strengthen the immune system.

6. Supports healthy digestion

The high fiber content of this salad promotes healthy digestion, prevents constipation and promotes regular bowel movements. Additionally, the water content in cucumbers moisturizes and helps maintain a healthy digestive system.

7. Easy to customize

This recipe provides a solid foundation for a nutritious salad, but you can customize it to suit your tastes and dietary preferences. Feel free to add more vegetables, herbs, or spices to improve the flavor and nutritional profile of the dish.

Overall, this quinoa, lentil and feta salad will not only tantalise your taste buds but also nourish your body with a range of health benefits. Incorporate it into your diet regularly to enjoy a healthy and filling meal!

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