Black Lentil and Quinoa Salad with Vinaigrette

I love using lentils in salads. They are full of fiber, protein and when paired with quinoa make a very nutritious meal. I have just recently discovered black lentils. They are much smaller than other lentils, which is a fun change.

Black Lentil and Quinoa Salad with Vinaigrette 

Ingredients:

1/2 cup black lentils
1 bay leaf
water to cover

1/2 cup quinoa
1 cup water

1/2 cup finely chopped cabbage
1/2 cup diced tomato
1/2 cup diced bell pepper
2 carrots, grated
1/4 cup finely diced red onion

1 tbsp olive oil
2 tbsp red wine vinegar
1 tsp dried parsley
3 tbsp capers

Directions:

Put the lentils in a saucepan with the bay leaf and water to cover. Bring to a boil, then lower the heat to simmer for 30 minutes. Check the lentils at about halfway through cooking and add more water if necessary. Check them again at around 30 minutes to see if they are done. Once the lentils are tender, drain off any extra water and set them aside to cool.

While the lentils are going, cook the quinoa by bringing it to boil with the cup of water in a saucepan.  Cover the pan and lower the heat to let the quinoa simmer for 15 minutes.

While the lentils and quinoa are cooking, prep your veggies. You want to chop the cabbage, tomato, bell pepper, red onion, and grate the carrots. Put the vegetables in a serving bowl and toss with the dressing ingredients which are the olive oil, red wine vinegar, parsley, and capers.

Once the lentils and quinoa are both cooked, simply add them to the veggies and toss. You can serve this chilled or at room temperature. I think it tastes even better the next day after the flavors have had some time to blend.

For 6 servings. Nutritional information from caloriecount.about.com.

Nutrition Facts

Serving Size 135 g

Amount Per Serving

Calories  148 Calories from Fat  31

% Daily Value*

Total Fat  3.5g 5%

Trans Fat  0.0g

Cholesterol  0mg 0%

Sodium  147mg 6%

Potassium  373mg 11%

Total Carbohydrates  22.8g 8%

Dietary Fiber  7.1g 28%

Sugars  2.5g

Protein  6.7g

Vitamin A 76% • Vitamin C 28% Calcium 3% • Iron 12%

Nutrition Grade A

* Based on a 2000 calorie diet