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How to Make Lentil, Quinoa, and Mung Bean Salad - A Step-by-Step Guide

There's something so satisfying about a hearty salad that's packed with protein and nutritious ingredients. If you're looking for a healthy and filling lunch or side dish, this Lentil, Quinoa, and Mung Bean Salad is the perfect recipe for you. Packed with plant-based protein and fiber, this salad is not only delicious, but it's also incredibly good for you.

The combination of lentils, quinoa, and mung beans is not only nutritious, but it's also incredibly flavorful. The earthy and nutty ...

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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
  • ⅓ 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

Information

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

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

    258 cal.

    • Total Fat: 11g
    • Saturated Fat: 2g
    • Sodium: 305mg
    • Total Carbohydrate: 32g
    • Dietary Fiber: 8g
    • Total Sugars: 2g
    • Protein: 10g
    • Vitamin C: 20mg
    • Calcium: 53mg
    • Iron: 3mg
    • Potassium: 462mg

    Categories

    Lentil recipes
    Quinoa recipes
    Salad recipes