• prep: 10 min
• cook: 50 min
• total: 1 hr

• INGREDIENTS: Salad
• 2.5 cups cooked lentils*
• 3 cups cooked quinoa**
• 1 cup (150g) cooked shelled edamame
• 1 red bell pepper, chopped
• 3 cups (90-100g) fresh baby spinach
• INGREDIENTS: Dressing
• 1/4 cup (60mL) tahini
• 1/4 cup (60mL) water
• 2 Tbsp (30mL) soy sauce
• 2 tsp (10mL) apple cider vinegar
• 1 tsp (5g) miso paste
• 1 tsp (5g) onion powder
• 1 tsp (5g) sambal or sriracha (optional)
• INGREDIENTS: Garnish
• 1/4 cup (30g) pumpkin seeds
• 2 Tbsp fresh green onion (scallion), thinly sliced

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Nutritional Info

• Servings Per Recipe: 6
• Amount Per Serving

• Calories: 297 % Daily Value *
• Total Fat: 10 g 15.65%
• Saturated Fat: 2 g 8.27%
• Trans Fat: 0 g %
• Cholesterol: 0 mg 0%
• Sodium: 95 mg 3.98%
• Calcium: 74 mg 7.4%
• Potassium: 512 mg 14.62%
• Magnesium: 0 mg 0%
• Iron: 6 mg 32.05%
• Zinc: 0 mg 0%
• Total Carbohydrate: 38 g %
• Dietary Fiber: 9 g 37.93%
• Sugar: 2 g
• Protein: 15 g
• Alcohol: 0 g
• Omega 3 Fatty Acid: 0 g
• Omega 6 Fatty Acid: 3 g

• Vitamin A 37.44%
• Vitamin C 16.74%
• Vitamin D 0%

• * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

Diabetes Exchanges

• Exchange - Fat2
• Exchange - Fruit0
• Exchange - NonFat Milk0
• Exchange - Other Carbs0
• Exchange - Starch2
• Exchange - Vegetables0
• Exchange - Lean Meat0
• Exchange - Alcohol0

MyPlate Info

• MyPlate - Grain Total1 oz-eq
• MyPlate - Vegetable Total0 c
• MyPlate - Fruit0 c
• MyPlate - Dairy0 c
• MyPlate - Protein Total2 oz-eq

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