Lentil, Quinoa, and Mung Bean Salad

5.0
(4)

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.

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

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

  • 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

  1. Place mung beans into a large container and cover with several inches of cool water; let soak, 8 hours to overnight.

  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.

  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.

  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.

  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 Fat 11g 14%
Saturated Fat 2g 8%
Sodium 305mg 13%
Total Carbohydrate 32g 11%
Dietary Fiber 8g 30%
Total Sugars 2g
Protein 10g
Vitamin C 20mg 101%
Calcium 53mg 4%
Iron 3mg 18%
Potassium 462mg 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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