Lentil, Quinoa, and Mung Bean Salad Recipe

Lentil, Quinoa, and Mung Bean Salad Recipe

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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