- Prep
- 20 min
- Cook
- 30 min
- Total time
- 50 min
- Yield
- 4 servings
- Difficulty
- EASY
- Calories
- 300 kcal
Quick summary
“The grain salad brings together quinoa, lentils, and black beans in a highly protein-rich, fibrous, and nutritious composition. Seasoned with a citrus vinaigrette of lemon, olive oil, and fresh vegetables, it is perfect for practical meals and weekly meal prep.”
What you need to know
- The al dente cooking of the lentil and quinoa prevents the grains from falling apart when they are coated by the olive oil sauce.
- The combination of legumes and pseudocereal provides a complete amino acid profile and excellent satiety power.
- The refrigerated rest for 10 minutes hydrates the cold grains in the lemon juice and accentuates the flavors of the seasonings.
Ingredients
Main
- 1 cup of quinoa
- 1 cup lentils
- 1 cup cooked black beans
- 1/2 cup chopped red onion
- 1/2 cup of chopped red bell pepper
- 1/2 cup of chopped parsley
- 1/4 cup of olive oil
- Juice of 1 lemon
- Salt and pepper to taste
Instructions
Principal
- Cook the quinoa in water according to the package instructions.
- In another pan, cook the lentils until they are soft but firm.
- Drain the quinoa and lentils and let cool.
- In a large bowl, combine the quinoa, lentils, and black beans.
- Add the red onion, bell pepper, and parsley to the mixture.
- In a small bowl, mix the olive oil, lemon juice, salt, and pepper.
- Pour the sauce over the salad and mix well.
- Leave in the refrigerator for at least 10 minutes before serving.
- Serve the salad cold or at room temperature, as you prefer.
Chef's tips
- Cool the cooked quinoa and lentils completely before adding to the beans and vegetables so as not to soften the bell pepper.
- Drain the grains in a fine sieve and pass under cold running water to immediately stop internal cooking.
- Emulsify the olive oil with lemon juice, salt and pepper in a container with a lid, shaking before pouring over the salad.
Variations
- Add toasted sunflower seeds or chopped nuts to introduce an additional crunchy texture.
- Incorporate fresh chopped mint or cilantro leaves to enrich the aromatic freshness of the salad.
- Mix cubes of cured Minas cheese or smoked ricotta to give a milky touch to the grain combination.
Substitutions
- Quinoa can be replaced by cooked wheat berries, brown cateto rice, or pearl barley.
- Black beans can be replaced by black-eyed peas, adzuki beans, or firm cooked chickpeas.
- The chopped red bell pepper can be replaced by seeded diced tomato or finely grated carrot.
How to store
Store the grain salad in an airtight glass container in the refrigerator for up to 4 days. The grains absorb the olive oil and lemon as the hours pass; before consuming, toss with a fork and adjust the olive oil if you notice dryness.
Can it be frozen?
It is not recommended to freeze salad seasoned with raw vegetables, as the onion and bell pepper lose crispness and release water. You can cook the quinoa, lentils, and beans and freeze them pure and separated for up to 3 months.
What to serve with
Works as a complete vegetarian meal or as a side dish for grilled chicken breast fillets, roasted salmon, or sirloin steaks. It can also be served over a bed of crispy leafy greens like romaine lettuce.
Frequently asked questions
How to get the lentil doneness right so it doesn't turn into paste in the salad?
Cook in boiling uncovered water for 15 to 18 minutes over low heat, testing the grain until it bites soft but intact.
Can this salad be eaten warm?
Although it is traditionally enjoyed cold or at room temperature, it is also very appetizing slightly warm.
Can I use leftover black beans already seasoned with garlic and onion?
Yes, provided it is drained without dense broth and cold, taking advantage of the original seasonings to flavor the salad.
Do I need to wash the quinoa before putting it in the pot?
Yes, rinse the grains under running water in a fine sieve to remove the natural saponin that gives the cereal a bitter taste.
