This vibrant lentil, quinoa, and mung bean salad is a nutritious powerhouse packed with fresh vegetables and a zesty lemon dressing. Perfect for a light lunch or a healthy side dish, it offers a refreshing blend of textures and flavors that will delight your taste buds.
Photos of Lentil, Quinoa, and Mung Bean Salad Recipe
Green mung beans and quinoa might not be staples in everyone's pantry. Green mung beans are small, round beans that are often used in Asian cuisine. Quinoa, a high-protein seed, is known for its nutty flavor and fluffy texture. Both can usually be found in the health food section of your local supermarket.
Ingredients for Lentil, Quinoa, and Mung Bean Salad
Green mung beans: Small, round beans with a mild, slightly sweet flavor, often used in Asian cuisine.
Water: Essential for cooking the beans and quinoa.
Green lentils: Nutty-flavored legumes that hold their shape well when cooked.
Bay leaf: An aromatic leaf used to add depth of flavor during cooking.
Quinoa: A high-protein seed with a fluffy texture and nutty flavor.
Lemon juice: Freshly squeezed juice to add brightness and acidity to the dressing.
Lemon zest: Grated outer skin of the lemon, which adds a concentrated citrus flavor.
Distilled white vinegar: Adds tanginess to the dressing.
Honey: A natural sweetener that balances the acidity of the lemon and vinegar.
Salt: Enhances the overall flavor of the dish.
Ground black pepper: Adds a bit of heat and complexity to the dressing.
Light olive oil: Used as the base of the dressing, providing a smooth texture.
English cucumber: Adds a refreshing crunch to the salad.
Roma tomato: Provides a juicy, slightly sweet flavor.
Red bell pepper: Adds a sweet, crisp texture.
Green onions: Adds a subtle, fresh onion flavor.
Fresh parsley: Adds a burst of color and a fresh, herbaceous note.
One reader, Fan Guinn says:
This lentil, quinoa, and mung bean salad is a delightful, nutritious mix! The fresh veggies and zesty dressing perfectly complement the hearty grains and beans. It's a refreshing, satisfying dish that's perfect for any meal. Highly recommend!
Techniques Required for Making Lentil, Quinoa, and Mung Bean Salad
Yes.
How to soak mung beans: Place mung beans into a large container and cover with several inches of cool water; let soak for 8 hours to overnight. How to cook lentils: 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. How to cook mung beans: Drain soaked 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. How to cook quinoa: 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. How to make dressing: 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. How to combine ingredients: Add cooled lentils, mung beans, and quinoa to the dressing; stir to combine. 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.
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.
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
- ⅓cuplight olive oil
- ½English cucumber,diced
- 1Roma tomato,diced
- ½red bell pepper,cut into ½ -inch pieces
- ½cupchopped green onions
- ½cupchopped fresh parsley
Instructions
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Place mung beans into a large container and cover with several inches of cool water; let soak for 8 hours to overnight.
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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.
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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.
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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.
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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.
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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
Helpful Technique for Perfecting This Salad Recipe
To ensure even cooking and maintain the texture of quinoa, rinse it thoroughly under cold water before cooking. This removes the natural saponin coating, which can make the quinoa taste bitter. Additionally, after cooking, fluff the quinoa with a fork to separate the grains and allow it to cool faster.
Time-Saving Tips for Preparing This Salad Recipe
Soak beans overnight: Soak mung beans and lentils overnight to save cooking time the next day.
Batch cook grains: Cook extra quinoa and lentils to use in other meals throughout the week.
Pre-chop vegetables: Chop the cucumber, tomato, and bell pepper in advance and store them in the fridge.
Use a food processor: Quickly chop parsley and green onions using a food processor.
Make dressing ahead: Prepare the lemon juice, zest, and vinegar dressing a day before and refrigerate.
Substitute Ingredients For Lentil, Quinoa, and Mung Bean Salad Recipe
dried green mung beans - Substitute with chickpeas: Chickpeas have a similar texture and protein content, making them a good alternative for mung beans in salads.
green lentils - Substitute with brown lentils: Brown lentils hold their shape well and have a similar earthy flavor, making them a suitable replacement for green lentils.
quinoa - Substitute with couscous: Couscous has a similar texture and can absorb flavors well, making it a good alternative to quinoa.
freshly squeezed lemon juice - Substitute with lime juice: Lime juice provides a similar acidity and citrus flavor, making it a good substitute for lemon juice.
lemon zest - Substitute with orange zest: Orange zest offers a similar citrus aroma and flavor, though slightly sweeter, making it a good alternative to lemon zest.
distilled white vinegar - Substitute with apple cider vinegar: Apple cider vinegar has a similar acidity and can add a slightly fruity note, making it a good substitute for distilled white vinegar.
honey - Substitute with maple syrup: Maple syrup provides a similar sweetness and can be used as a natural sweetener in place of honey.
salt - Substitute with sea salt: Sea salt has a similar flavor profile and can be used in the same quantity as regular salt.
ground black pepper - Substitute with white pepper: White pepper has a similar spiciness and can be used as a substitute for ground black pepper.
light olive oil - Substitute with avocado oil: Avocado oil has a similar mild flavor and high smoke point, making it a good alternative to light olive oil.
english cucumber - Substitute with persian cucumber: Persian cucumbers have a similar crisp texture and mild flavor, making them a suitable replacement for English cucumbers.
roma tomato - Substitute with cherry tomatoes: Cherry tomatoes have a similar sweetness and can add a burst of flavor, making them a good alternative to Roma tomatoes.
red bell pepper - Substitute with yellow bell pepper: Yellow bell peppers have a similar sweetness and crunch, making them a suitable replacement for red bell peppers.
chopped green onions - Substitute with chopped chives: Chives have a similar mild onion flavor and can be used as a substitute for green onions.
chopped fresh parsley - Substitute with chopped fresh cilantro: Cilantro has a similar fresh and herbaceous flavor, making it a good alternative to parsley.
Presenting a Delightful Lentil, Quinoa, and Mung Bean Salad
Use a ring mold: Place a ring mold on the center of the plate. Layer the quinoa, mung beans, and lentils inside the mold, pressing gently to create a compact, even layer. Carefully remove the mold to reveal a neat, cylindrical stack.
Garnish with fresh herbs: Finely chop additional fresh parsley and sprinkle it around the base of the stack. Add a few whole parsley leaves on top for a touch of elegance.
Add color contrast: Arrange thin slices of english cucumber and red bell pepper around the stack in a fan shape. This adds vibrant color and visual interest to the plate.
Drizzle dressing artistically: Use a small squeeze bottle to drizzle the lemon juice, lemon zest, vinegar, and olive oil dressing around the plate in a decorative pattern. This not only enhances the flavor but also adds a professional touch.
Incorporate microgreens: Place a small mound of microgreens on top of the stack. Microgreens add a fresh, delicate texture and a pop of color.
Add a tomato rose: Create a rose shape using the skin of a roma tomato. Place it next to the stack for an artistic and edible decoration.
Use a contrasting plate: Serve the salad on a dark-colored plate to make the vibrant colors of the ingredients stand out. This enhances the visual appeal and sophistication of the dish.
Finish with a sprinkle of sea salt: Just before serving, lightly sprinkle some flaky sea salt over the top of the salad. This adds a final touch of flavor and texture.
Essential Tools for Making Lentil, Quinoa, and Mung Bean Salad
Large container: Used for soaking the mung beans overnight to soften them.
Medium pot: Needed to cook the lentils with the bay leaf.
Small pot: Used to cook the mung beans after they have been soaked.
Medium pot: Required for cooking the quinoa until all water is absorbed.
Large bowl: Used to mix the lemon juice, zest, vinegar, honey, salt, and pepper to create the dressing and to combine all ingredients.
Whisk: Essential for blending the dressing ingredients smoothly.
Knife: Needed to chop the cucumber, tomato, bell pepper, green onions, and parsley.
Cutting board: Provides a surface for chopping the vegetables.
Measuring cups: Used to measure out the mung beans, lentils, quinoa, and other ingredients accurately.
Measuring spoons: Needed to measure the lemon juice, zest, vinegar, honey, and salt.
Colander: Used to drain the cooked lentils and mung beans.
Stirring spoon: Necessary for mixing the salad ingredients together.
Refrigerator: Used to cool the salad for about an hour before serving.
Storing and Freezing Lentil, Quinoa, and Mung Bean Salad
This salad can be stored in an airtight container in the refrigerator for up to 4-5 days. The flavors will meld together and intensify over time, making it a great option for meal prep or leftovers.
If you plan to store the salad for more than a day, consider keeping the cucumber, tomato, and parsley separate and adding them just before serving to maintain their freshness and texture.
To keep the salad from getting soggy, ensure that the lentils, mung beans, and quinoa are cooled completely before mixing them with the dressing and other ingredients.
If you want to freeze the salad, it's best to do so without the fresh vegetables (cucumber, tomato, bell pepper, green onions, and parsley). Freeze the lentils, mung beans, and quinoa mixture with the dressing in a freezer-safe container for up to 2-3 months.
When ready to serve the frozen salad, thaw it overnight in the refrigerator. Once thawed, add the fresh vegetables and mix well. You may need to adjust the seasoning or add a little extra lemon juice or olive oil to refresh the flavors after freezing.
If the salad seems dry after thawing, you can add a splash of water or vegetable broth to help rehydrate the ingredients and improve the texture.
Interesting Trivia About Lentil, Quinoa, and Mung Bean Salad
A random fact about this recipe is that it combines lentils, quinoa, and mung beans, which are all excellent sources of plant-based protein. This makes the salad not only nutritious but also a great option for vegetarians and vegans looking to increase their protein intake.
Is Making Lentil, Quinoa, and Mung Bean Salad Budget-Friendly?
This lentil, quinoa, and mung bean salad recipe is highly cost-effective for a household. The ingredients are affordable and readily available in most grocery stores. The combination of vegetables like cucumber, tomato, and bell pepper with protein-rich lentils and mung beans makes it a nutritious and budget-friendly option. Overall Verdict: 8/10. Approximate cost for a household of 4 people: $12-$15 USD.
Is This Lentil, Quinoa, and Mung Bean Salad Healthy?
This lentil, quinoa, and mung bean salad recipe is a nutritious and well-balanced dish. The combination of lentils, mung beans, and quinoa provides a good source of plant-based protein, fiber, and complex carbohydrates. The vegetables add essential vitamins, minerals, and antioxidants, while the dressing contains healthy fats from olive oil and flavor from lemon juice and zest.
However, there are a few ways to make this recipe even healthier:
- Reduce the amount of salt used in the recipe, as excessive sodium intake can lead to high blood pressure and other health issues. Instead, try using more herbs and spices to enhance the flavor.
- Increase the variety of vegetables in the salad. Consider adding leafy greens like spinach or kale, which are rich in vitamins and minerals. You could also include other colorful vegetables like carrots, beets, or purple cabbage to boost the nutrient content and visual appeal of the dish.
- Opt for whole-grain quinoa instead of regular quinoa to increase the fiber content of the salad. Whole-grain quinoa retains more of the outer bran layer, which is rich in fiber and other nutrients.
- Replace the honey with a natural, low-glycemic sweetener like stevia or monk fruit extract to reduce the overall sugar content of the dressing.
Editor's Opinion on This Delightful Lentil, Quinoa, and Mung Bean Salad
This lentil, quinoa, and mung bean salad is a nutrient-dense, vibrant dish perfect for a refreshing meal. The combination of legumes and quinoa provides a complete protein source, making it ideal for vegetarians. The lemon vinaigrette adds a zesty brightness, while the fresh vegetables offer a satisfying crunch. Allowing the salad to chill enhances the flavors, making it even more delightful. Adjusting the seasoning to taste ensures a balanced and flavorful experience. Overall, it's a wholesome and delicious option for a healthy diet.
Enhance Your Lentil, Quinoa, and Mung Bean Salad Recipe with These Unique Side Dishes:
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Perfect Appetizers and Desserts to Complement This Salad
Why trust this Lentil, Quinoa, and Mung Bean Salad Recipe:
This recipe combines the wholesome goodness of mung beans, lentils, and quinoa to create a nutrient-packed salad. The lemon juice and lemon zest add a refreshing zing, while the honey and vinegar balance the flavors perfectly. Fresh cucumber, tomato, and bell pepper add a delightful crunch. This salad is not only delicious but also incredibly healthy, making it a trustworthy choice for anyone looking to enjoy a nutritious meal.
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