I have another confession… (insert embarrassed emoji here)
Maybe this photo of my mung bean, lentil & quinoa salad will distract you.
For years, despite being a committed vegetarian, I hardly ever cooked lentils—and I’d never cooked mung beans. That changed when I tasted a prepared quinoa salad at a gourmet market and discovered it contained both lentils and mung beans. I loved it, so I made my own version: a hearty, protein-packed mung bean, lentil, and quinoa salad that’s perfect for Meatless Monday or any night you want a satisfying vegan meal.
This salad combines three excellent plant proteins: lentils, mung beans, and quinoa. It’s flavorful, filling, and full of fiber, vitamins, and minerals. The combination creates a balanced texture—tender lentils, slightly firm mung beans, and fluffy quinoa—tossed with fresh vegetables and a bright lemon-olive oil vinaigrette.
Why these ingredients work: lentils, mung beans, and quinoa
1. LENTILS: Lentils are an easy, versatile source of plant protein and fiber. A cooked cup of lentils provides a substantial portion of daily protein and fiber needs, along with minerals like phosphorus, manganese, and iron. Their mix of soluble and insoluble fiber supports healthy digestion and helps stabilize blood sugar.
2. MUNG BEANS: Mung beans are small green beans that cook relatively quickly compared with many dried beans. A cooked cup delivers a strong hit of protein and fiber, is low in cholesterol, and contributes vitamin B and vitamin K. Their mild flavor pairs well with lemon, herbs, and fresh vegetables.
3. QUINOA: Technically a seed, quinoa cooks into a fluffy, slightly nutty base that increases the salad’s protein and texture. Cooked quinoa adds complete protein and fiber, making the overall dish more satiating and nutrient-dense.
Combined, these three ingredients form a protein-and-fiber-rich salad that’s excellent for a light dinner, meal prep, or a side dish for entertaining. I enjoy it at room temperature or chilled, and it’s especially nice served in a halved avocado for a pretty presentation.
To prepare this salad, cook the mung beans, lentils, and quinoa separately according to package directions—salted water works well for the quinoa. Allow them to cool, then combine with chopped vegetables and herbs. A simple lemon-olive oil vinaigrette brightens the flavors without overpowering the natural taste of the grains and beans.
If you don’t like cilantro, parsley or chopped tender greens make a great substitute. For serving, spoon the salad into avocado halves, toss it with diced avocado, or plate it on its own. It keeps well in the refrigerator, so it’s a convenient option for lunches or quick dinners throughout the week.
- For the salad:
- ½ cup dry mung beans
- ½ cup dry green (French) lentils
- ½ cup dry quinoa
- ½ cup cucumber, finely chopped
- ½ cup bell pepper, finely chopped
- ¼ cup red onion, finely chopped
- 3 tbsp cilantro, roughly chopped (or use parsley)
- Salt and pepper to taste
- For the dressing:
- 2 tbsp lemon juice
- 4 tbsp olive oil
- Pinch of ground cumin
- Pinch of chili powder, or more to taste
- 1/8 tsp freshly ground black pepper
- Dash kosher salt
- Prepare mung beans, lentils, and quinoa separately according to package directions. Drain and let cool to room temperature.
- Combine the cooled beans and quinoa in a medium bowl. Add cucumber, bell pepper, red onion, and cilantro (or parsley).
- Whisk together lemon juice, olive oil, cumin, chili powder, black pepper, and salt until emulsified.
- Toss the salad with half of the vinaigrette, taste, and add more dressing as desired. I typically use between ½ and ¾ of the prepared dressing.
- Serve chilled or at room temperature. Spoon into avocado halves for an attractive presentation, or mix diced avocado into the salad.
How’s that for a delicious Meatless Monday? Enjoy!
XO