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Lentil and Quinoa Salad

Featured in Crisp and Refreshing.

Looking for a nutritious and filling salad? This Lentil and Quinoa Salad brings together tender lentils and fluffy quinoa with crisp vegetables like bell peppers, cucumber, and red onion. The salad gets extra flavor from crumbled feta cheese and fresh parsley, all tied together with a zesty lemon-garlic dressing. You can make it ahead for easy lunches or serve it as a side dish. The recipe takes just 25 minutes to prepare and stays fresh in the fridge for up to 5 days. It's naturally gluten-free and vegetarian, plus you can easily make it vegan by skipping the feta cheese.
sana kitchen chef
Updated on Thu, 06 Feb 2025 00:28:18 GMT
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Lentil and Quinoa Salad | recipebyme.com

Lentils and quinoa create the foundation of this Mediterranean-inspired salad, bringing together nutty flavors and protein-rich ingredients. Fresh vegetables add vibrant crunch while a bright lemon vinaigrette ties everything together, making this dish both nourishing and satisfying. The combination delivers a perfect balance of textures and tastes, ideal for a light yet filling meal.

My family requests this salad weekly, especially for picnics and outdoor gatherings. The way the flavors deepen overnight makes it even more appealing for next-day lunches.

Yield And Duration

This recipe yields 6 generous portions (1.5 cups per serving). Prep time is 15 minutes with 20 minutes of cooking time.

Key Ingredients Guide

  • Brown lentils: Maintain their shape beautifully and offer an earthy flavor that complements the quinoa
  • Tricolor quinoa: Adds visual appeal and a subtle nutty taste that elevates the entire dish
  • Garden-fresh tomatoes: Bring bursts of sweetness and essential juiciness
  • Persian cucumbers: Provide the perfect crunch without excess moisture
  • Quality feta cheese: Introduces creamy, salty notes that transform each bite

Crafting Your Salad

Preparing The Base:
Rinse quinoa thoroughly under cold water until water runs clear. Toast quinoa in a dry pot until fragrant and slightly golden. Add water and bring to a gentle simmer. Cover and cook until quinoa reveals its spiral germ.
Cooking The Lentils:
Sort lentils carefully to remove any debris. Simmer in seasoned water until tender but still firm. Drain and spread on a baking sheet to cool quickly. Season while warm to enhance flavor absorption.
Creating The Dressing:
Combine freshly squeezed lemon juice with extra virgin olive oil. Whisk in minced garlic and Dijon mustard until emulsified. Add fresh herbs and adjust seasoning to taste. Let flavors meld while preparing other components.
Assembling The Dish:
Layer cooled grains and legumes in a large bowl. Fold in diced vegetables and herbs gently. Drizzle with prepared vinaigrette. Top with crumbled feta just before serving.
Healthy Lentil and Quinoa Salad Pin it
Healthy Lentil and Quinoa Salad | recipebyme.com

Growing up in a Mediterranean household, lentils were a staple in our kitchen. My grandmother would often prepare this salad for family gatherings, teaching me how the simple act of properly cooking lentils could transform a dish.

Perfect Pairings

Transform this salad into a complete feast by serving alongside grilled chicken, roasted fish, or warm pita bread. For a light summer dinner, pair with chilled white wine and fresh fruit for dessert.

Creative Twists

Consider adding roasted sweet potatoes for extra sweetness, swap feta for goat cheese, or introduce different herbs like mint or dill. For a protein boost, top with grilled shrimp or chickpeas.

Keeping It Fresh

Store components separately if preparing ahead. Combine just before serving and refresh with extra dressing and herbs. Keeps beautifully for five days when stored properly in an airtight container.

Close-up Lentil and Quinoa Salad Recipe Pin it
Close-up Lentil and Quinoa Salad Recipe | recipebyme.com

After years of making this salad, I've found it's not just about the ingredients, but the care taken in preparing each component. The result is a perfectly balanced dish that proves healthy eating can be both satisfying and delicious.

Frequently Asked Questions

→ Can I make this salad ahead of time?
Yes, you can prepare this salad up to 5 days in advance. Store it in an airtight container in the refrigerator.
→ How do I know when the lentils are properly cooked?
Lentils should be tender but still hold their shape. They typically take about 15 minutes to cook. Avoid overcooking as they can become mushy.
→ Can I use canned lentils instead?
Yes, you can substitute with one 14 oz can of lentils. Just drain, rinse, and add them directly to the salad.
→ Is this salad good for meal prep?
Absolutely! This salad keeps well in the fridge and the flavors actually improve over time, making it perfect for meal prep.
→ How can I make this salad vegan?
Simply omit the feta cheese or replace it with your favorite vegan cheese alternative.

Lentil and Quinoa Salad

This colorful Lentil and Quinoa Salad combines protein-rich grains with fresh vegetables and a bright lemon dressing for a delicious meal.

Prep Time
10 Minutes
Cook Time
15 Minutes
Total Time
25 Minutes
By: Sana

Category: Fresh Salads

Difficulty: Easy

Cuisine: Mediterranean

Yield: 8 Servings

Dietary: Vegetarian, Gluten-Free

Ingredients

→ Salad Base

01 Uncooked green or brown lentils, half a cup
02 Uncooked quinoa, one cup

→ Fresh Vegetables & Herbs

03 Half a red onion, cut into small dice
04 Red bell pepper, diced into small pieces
05 Two ripe tomatoes, seeded and diced
06 Half a fresh cucumber, diced
07 Fresh parsley, finely chopped (1/2 cup)

→ Dairy

08 Crumbled feta cheese, half a cup

→ Zesty Dressing

09 Good quality olive oil, 1/2 cup
10 Fresh lemon juice from 1 lemon (about 1/4 cup)
11 Fresh lemon zest, 1 teaspoon
12 Dijon mustard, 1 tablespoon
13 Fresh garlic, 1 clove, minced or grated
14 Sea salt, 1/2 teaspoon

Instructions

Step 01

Begin by bringing a large pot of well-salted water to a rolling boil. Add both the lentils and quinoa together, and let them cook for about 15 minutes until the lentils are tender but still hold their shape. Drain in a fine mesh colander and rinse under cold water to stop the cooking process. Give the colander a good shake to remove excess water.

Step 02

While the grains cook, make your dressing. Combine the olive oil, freshly squeezed lemon juice, lemon zest, Dijon mustard, minced garlic, and salt in a bowl or jar. Whisk everything together until well blended and set aside to let the flavors meld.

Step 03

In a large mixing bowl, combine your cooled lentils and quinoa with the diced red onion, bell pepper, tomatoes, cucumber, feta cheese, and chopped parsley. Pour the prepared dressing over everything and toss gently until all ingredients are well coated. Taste and adjust seasoning with additional salt and pepper if needed.

Step 04

Your salad is ready to serve right away, or you can store it in an airtight container in the refrigerator for up to 5 days.

Notes

  1. For a quick shortcut, you can use one 14 oz. can of pre-cooked lentils instead of cooking dried ones. Just drain, rinse, and add directly to the salad.
  2. If you don't have fresh garlic, substitute with 1/2 teaspoon of garlic powder in the dressing.

Tools You'll Need

  • Large pot for cooking grains
  • Fine mesh colander
  • Large mixing bowl
  • Small bowl or jar for dressing
  • Sharp knife and cutting board

Allergy Information

Please check ingredients for potential allergens and consult a health professional if in doubt.
  • Contains dairy (feta cheese)
  • May contain traces of mustard

Nutrition Facts (Per Serving)

It is important to consider this information as approximate and not to use it as definitive health advice.
  • Calories: 282
  • Total Fat: 18 g
  • Total Carbohydrate: 25 g
  • Protein: 8 g