Persian food, Persian Recipes, Aashpazi
Quinoa Salad Recipe


1/2 Cup Quinoa 1/3 Cup Mung Bean 1/4 Cup Red Lentils 2 oz (57g) Cilantro (1 Bunch) 1 Cucumber 1/2 Onion 1/2 Red Bell Pepper 1 Lime 2 Tbsp Olive Oil 1 Tbsp Olive Oil Salt, Black Pepper Powder PREPARATIONS: 1- Dice the half onion, tomato, cucumber, and half bell pepper. 2- Mince the cilantro. DIRECTIONS: 1- Transfer the mung beans into a pot. 2- Stir in water, a tbsp olive oil, and salt. 3- Cover the pot and simmer for 25 minutes over medium heat. 4- Place the quinoa into a small pot and add a cup of water. 5- Boil the quinoa for 15 minutes over medium heat. 6- In a separate pot, boil red lentils with water for 15 minutes (medium heat). 7- In a large bowl, combine onion, tomato, cucumber, bell pepper, cilantro, and cooked mung beans, quinoa, and red lentils. 8- Garnish with salt, black pepper powder, and 2 tbsp olive oil. 9- Squeeze a fresh lime over the salad and stir thoroughly.



Quinoa is a natural gluten free. Quinoa is high in protein. Recent studies showed that quinoa is a concentrated source of two types of antioxidants that can also be found in berries. But the amount (percentage) found in quinoa is few times fold than in berries. These antioxidants concentration gives quinoa a potent anti-inflammatory compounds. Adding all these beneficial and healthy ingredients used in this salad to quinoa, make quinoa salad even more beneficial. Quinoa Salad contains high amounts of vitamin C, vitamin A, phosphorus, magnesium, and dietary fiber. One serving of quinoa salad (100g / 3.5 oz) has 131 calories (56 calories from fat), 6.2g total fat (0.9g saturated fat), 56mg sodium, 272mg potassium, 16g total carbohydrates (4.2g dietary fiber, 1.8g sugar) and 4.3g protein. Quinoa Salad has no cholesterol.

nutritional facts

Serving Size 100g
Amount Per Serving
Calories 131  Calories from fat 56
Daily Value*
Total Fat 6.2g10%
Saturated Fat 0.9g  4%
Cholesterol 00%
Sodium 56mg2%
Potassium 272mg8%
Total Carbohydrates 16g5%
Dietary Fiber 4.2g  17% Sugars 1.8g
Protein 4.3g

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