Health

Balsamic Lentil Quinoa Lettuce Cups

balsanic-lentil-quinoa-lettuce-cups Travis Rathbone

Ingredients

  • 1 1/2 tablespoons balsamic vinegar
  • 1 tablespoon extra-virgin olive oil
  • 1 1/2 teaspoons lemon juice
  • 1 cloves garlic, minced
  • 1/8 teaspoon celery seed
  • pinch black pepper
  • 1/2 cup rinsed and drained canned lentils
  • 1 plum tomato, diced
  • 1/4 small red onion, diced (about 1/4 cup)
  • 1/4 yellow bell pepper, seeded and diced (about 1/4 cup)
  • 3 fresh basil leaves, chopped (about 1 Tbsp.)
  • 3-4 Bibb lettuce leaves
  • 1/2 cup cooked quinoa, cold

Preparation


1. In a sealable container, whisk vinegar, oil, lemon juice, garlic, celery seed and pepper.

2. Add lentils, tomato, onion, bell pepper and basil; cover and gently shake to coat with dressing. Refrigerate for at least 30 minutes.

3. Fill lettuce leaves with quinoa, top with lentil mixture and serve.


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  • Yield: 1

Nutritional Information

Calories per serving: 404
Fat per serving: 16g
Saturated fat per serving: 2g
Cholesterol per serving: 0mg
Fiber per serving: 14g
Protein per serving: 14g
Carbohydrate per serving: 52g
Sodium per serving: 170mg
Iron per serving: 3mg
Calcium per serving: 69g

Good to Know

This salad offers 14 grams each of fiber and protein, so it's an ideal option for a healthy lunch you can make ahead of time. Cut carbs (and avoid soggy bread) by using lettuce leaves to serve this bean and quinoa salad.

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