Free Healthy Recipe - Lentil and Red Quinoa Salad

Dairy free, Low GI

Copyright John Paul Urizar
www.johnpaulurizar.com.au

This year make a point of including legumes and pulses at least twice a week. Antiviral, antifungal and antibacterial they'll also help eliminate toxins, regulate blood sugar levels and reduce LDL cholesterol. And in our world with epidemic numbers of diabetes, it's time we found an alternative to rice and potato salads - here in 2007, we introduce quinoa with lentils.

Ingredients
¼ cup red quinoa
1½ cups water
pinch sea salt
½ cup parsley, chopped
2 large tomatoes, skinned and deseeded
3 shallots finely chopped
½ red capsicum finely chopped
1 small cucumber, finely chopped
3 tbsp olive oil
½ tbsp soy sauce
1 clove garlic, peeled and slightly bruised
1 red chilli finely chopped
Method

Rinse the lentils and quinoa thoroughly and add them to a pan with slightly salted water. Bring to the boil. Cover, reduce the heat and simmer for approx 15 minutes until cooked.
Drain and set aside to cool.

Stir through the herbs, tomatoes, shallots, capsicum and cucumber,
Combine the oil, soy, vinegar, garlic and chilli and allow to sit for 20 minutes or so.
Stir through the lentils and serve.

Note: Red quinoa is a fair trade product. For stockists visit www.altereco.com, or alternatively use white quinoa available from health food stores.

Makes 4 servings

Scale recipe to serves

Prep Time: 20 mins
Cooking Time: 20 mins
Ready in: 40 mins


Suitable for:
Dinner, Entree, Lunch, Salad, Side Dish
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Nutritional Information - Per Serve
Kj 1063 kj
Calories 254 kcal
Fat 14.9 g
Saturated Fat 2.1 g
Total Carbohydrate 19.4 g
Total Protein 8.8 g
Fibre 6 g


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