Lentil, Quinoa, and Mung Bean Salad Recipe

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Gregory December 15, 2020

How To Make Lentil, Quinoa, and Mung Bean Salad

This mung bean salad also has lentils, quinoa, cucumber, and tomato for a high-fiber vegan dish that’s made refreshing with a lemon juice dressing.

Preparation: 30 minutes
Cooking: 25 minutes
Soak Time: 9 hours
Total: 9 hours 55 minutes

Serves:

Ingredients

  • ½cupdried green mung beans
  • 4cupswater,plus more for soaking
  • ½cupgreen lentils,rinsed
  • 1bay leaf
  • 1cupquinoa,rinsed
  • 2tbspfreshly squeezed lemon juice
  • 1tbsplemon zest
  • 1tbspdistilled white vinegar
  • 1tsphoney
  • 1tspsalt
  • ground black pepper,to taste
  • cuplight olive oil
  • ½English cucumber,diced
  • 1Roma tomato,diced
  • ½red bell pepper,cut into ½ -inch pieces
  • ½cupchopped green onions
  • ½cupchopped fresh parsley

Instructions

  1. Place mung beans into a large container and cover with several inches of cool water; let soak for 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, for 15 to 20 minutes or until all water has been absorbed. 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.

  6. Add cucumber, tomato, bell pepper, green onions, and parsley; stir to incorporate. Refrigerate for about 1 hour until cool. Taste and adjust salt, if necessary.

Nutrition

  • Calories: 260.91kcal
  • Fat: 10.71g
  • Saturated Fat: 1.49g
  • Monounsaturated Fat: 6.98g
  • Polyunsaturated Fat: 1.80g
  • Carbohydrates: 33.07g
  • Fiber: 5.79g
  • Sugar: 2.96g
  • Protein: 9.64g
  • Sodium: 303.80mg
  • Calcium: 54.10mg
  • Potassium: 476.99mg
  • Iron: 3.22mg
  • Vitamin A: 36.45µg
  • Vitamin C: 20.89mg
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