2/3 cup | green or brown lentils (dried) | 110 g | |
1 cup | quinoa | 180 g | |
2 cups | water | 500 mL | |
1 | yellow or red sweet peppers, finely diced | 200 g | |
1 | shallots, finely chopped | 40 g | |
1/2 bunch | arugula, coarsely chopped | 80 g | |
1/4 cup | extra virgin olive oil | 65 mL | |
1/4 cup | lemon juice, freshly squeezed | 1 1/2 lemon | |
2 tsp | Dijon mustard | 10 g | |
80 g | feta cheese, crumbled | ||
1/3 cup | fresh cilantro, finely chopped [optional] | 12 g | |
1 pinch | salt [optional] | 0.2 g | |
ground pepper to taste [optional] |
Lentils can be cooked up to 5 days in advance.
per 1 serving (330 g)
Amount % Daily Value |
Calories 430 |
Fat 22 g 33 % |
Saturated
5.3 g
27 % |
Cholesterol 20 mg |
Sodium 270 mg 11 % |
Carbohydrate 47 g 16 % |
Fibre 7 g 28 % |
Sugars 5 g |
Net Carbs 40 g |
Protein 16 g |
Vitamin A 22 % |
Vitamin C 147 % |
Calcium 14 % |
Iron 47 % |
Food Group | Exchanges |
---|---|
Starches | 2 ½ |
Fruits | 0 |
Vegetables | ½ |
Meat and Alternatives | 1 ½ |
Fats | 4 |