Three Grain Salad with Goat Cheese

  By Tammy  

June 13, 2016

  • Yields: 12 servings


(1 L) water

1/2 cup (125 mL) dried lentils, rinsed and sorted for stones and shriveled lentils

1/3 cup (75 mL) medium bulgur

1/3 cup (75 mL) quinoa

1/3 cup (75 mL) quick-cooking brown rice

1 medium red bell pepper, diced

1/2 cup (125 mL) finely chopped red onion

zest of 2 large lemons

3 tbsp (45 mL) fresh lemon juice

1/4 cup (50 mL) canola oil

1/4 tsp (1 mL) dried pepper flakes

1 cup (250 mL) chopped fresh mint or Italian parsley

3 oz (90 g) hard or semi-soft goat cheese, crumbled

12 large romaine lettuce leaves


1In a large saucepan, bring water and lentils to a boil over high heat. Reduce heat, cover and simmer for 10 minutes. Stir in bulgur, quinoa and rice. Cover and cook for 12-13 minutes, or until lentils are just tender. Drain in a fine mesh sieve. Run under cold water to cool quickly. Drain well. Transfer to a large bowl.

2Meanwhile, in a large bowl, combine bell pepper, onion, lemon zest and juice, canola oil and pepper flakes. Stir until well blended.

3Stir in drained lentil mixture and mint. Toss gently until well blended. Gently fold in goat cheese and serve on lettuce leaves.

1per serving (1/2 cup (125 mL) lentil mixture and 1 lettuce leaf), Calories 130, Protein 4g, Total Fat 7 g, Saturated Fat 2 g, Cholesterol 5 mg, Carbohydrates 12 g, Fibre 3 g, Sugars 1 g, Added sugars 0 g, Sodium 40 mg, Potassium 150 mg


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