The recipe for this week works great for those of you looking for a gluten free, vegetarian option that does not require advanced culinary skills in order to re-create. It provides a balance of carbohydrates, protein, healthy fat and fiber.
This meatless option can make for a great side dish or even a snack. It is light and refreshing and is even a sight for the eyes with the variety of colourful vegetables. When it comes to vitamins and minerals, this dish is a great source of folate, calcium and is low in sodium. Enjoy!
- 1- 19 oz can (540 ml) lentils, rinsed and drained *
- 3 cups (750 ml) cooked quinoa
- ½ cup (125 ml) calamata olives
- ½ cup (125ml) onion, chopped
- 1 ½ cups (375) grape tomatoes, halved
- ½ cup (125ml) green peppers, chopped
- 1 cup (250 ml) cucumber, diced
- ¼ cup (50 ml) feta cheese, crumbled
- ¼ cup (50 ml) fresh parsley, chopped
- ¼ cup (50 ml) olive oil
- ¼ cup (50 ml) lemon juice
- ½ tsp (3ml) paprika
- 2 tbsp (30 ml) dried oregano
*You do not have to used canned lentils. Canned lentils can be used for those that are in a crunch for time or for convenience. You may cook the lentils separately and add to the recipe.
1. In a large bowl, combine lentils, olives, onion, tomatoes, green peppers, cucumbers, feta cheese and parsley.
2. Whisk oil, lemon juice, paprika and oregano together
3. Add parsley to salad and toss with dressing to coat
4. Can be eaten right away or covered and left in fridge to marinate for 2 hours before serving.
Note: Salad can be made a day in advance. Lentils used can be any color. Red/brown lentils are easily found and are the ones I have used in this recipe.
|Calories (kcal)||186||Vitamin A (μg)||N/A|
|Fat (g)||6||Folate (μg)||294|
|Protein (g)||9||Calcium (mg)||70|
|Carbohydrate (g)||24||Iron (mg)||4|
|Sugar (g)||N/A||Sodium (mg)||211|
|Fibre (g)||5||Potassium (mg)||396|