Three grain salad with goat cheese

This combination of grains makes an intriguing presentation that's loaded with fibre and protein.

Recipe and photo provided by CanolaInfo.org
130 cal Serves 12
Prep time 0h 20m
Cook time 0h 25m
Total time 0h 45m
Three-grain salad with goat cheese on a lettuce leaf.

Ingredients

Directions

  1. Step 1

    In 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.
  2. Step 2

    Meanwhile, in a large bowl, combine bell pepper, onion, lemon zest and juice, canola oil and pepper flakes. Stir until well blended.
  3. Step 3

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

Nutritional Information

Per serving (1 portion)

Calories
130
Protein
4 g
Sodium
40 mg
Potassium
150 mg
Total fat
7 g
Saturated fat
2 g
Cholesterol
5 mg
Carbonhydrates
12 g
Fibre
3 g
Sugars
1 g
Added sugars
0 g