Articles & Recipes
Red Lentil and Quinoa Salad
This is a high protein, low fat recipe that is flavoured with aromatic spices to make it the highlight of any meal
Ingredients
1 cup raw red lentils
1 cup raw Quinoa (200 grams)
½ medium finely chopped red onion (50 grams)
¼ cup parsley (20 grams)
½ cup currants (70 grams)
¼ cup capers (60 grams)
Dressing
2 tablespoons olive oil (40 grams)
2 tablespoons red wine or white Balsamic vinegar (40 grams)
1 tablespoons of sugar (16 grams)
1 teaspoons salt
Black pepper
1 tsp ground cumin
1 tsp mustard powder
1 tsp nutmeg
1-½ teaspoons curry powder
¼ tsp ground cinnamon
Method
Rinse lentils and put in saucepan of water – bring to the boil and cook uncovered until just getting soft but still holding shape (about 7 to 8 minutes). Drain
Place Quinoa in saucepan with 2 cups of water . Bring to boil and cook covered for 2 to 3 minutes. Leave to steam for 20 minutes.
Finely chop onion and parsley and mix with cooled lentils, currants and capers.
Prepare dressing by whizzing oil, vinegar, sugar, salt, pepper, cumin, mustard, nutmeg, curry powder and cinnamon together.
Add Dressing to salad and serve warm or chilled.
Serves : 8
Quantity per Serve : 1 cup
Nutrients per Serve :
KJ 1003, Calories 235, Carbohydrates(grams) 31.6, Fat(grams) 7.5, Cholesterol(milligrams) 0, Protein(grams) 9.7, Sodium (milligrams) 260., Fibre (grams) 5.0, Calcium (milligrams) 48.0, Iron (milligrams) 3.7
Note
Make this ahead if you like to allow flavours to develop.
Variations
Add some nuts, substitute chopped dried apricots for currants.If desired add grated carrot.
Tips
Don't over cook the lentils or they will go mushy.