Lentil Quinoa Salad
User Reviews
5
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Prep Time
25 mins
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Cook Time
5 mins
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Total Time
30 mins
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Servings
4
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Calories
238 kcal
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Course
Main Course, Salad
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Cuisine
American, International, gluten-free
Lentil Quinoa Salad
Description
The Lentil Quinoa Salad features a mix of cooked lentils and quinoa combined with crisp vegetables including zucchini, tomato, peppers, and shredded carrot. These elements are dressed in a vinaigrette made from lime juice, Dijon mustard, garlic powder, Italian herbs, olive oil (or tahini for an oil-free option), salt, and black pepper, offering a balanced tang and herbaceous notes. The inclusion of fresh cilantro and a seed mix adds both flavor and texture. Orange slices provide bursts of citrus sweetness for contrast.
Preparation involves layering the salad ingredients over the dressing in a jar or mixing everything in a bowl, making it adaptable for grab-and-go meals. The salad can be stored in the refrigerator for up to three days, with tossing necessary before serving to combine flavors and textures. Optional additions like vegan cheese enhance richness, while croutons or tortilla chips add extra crunch.
Quinoa should be rinsed and cooked with water until fluffy, while lentils can be pre-cooked or canned and drained. The salad suits those looking for a nutritious, plant-based dish with varied textures and fresh flavors.
Ingredients
For the Dressing
- 1 tablespoon extra virgin olive oil , omit for Oilfree
- 1/2 teaspoon salt
- 1/2 teaspoon black pepper or more, to taste, freshly ground
- 2 teaspoons italian herb blend
- 2 tablespoons lime juice
- 1/2 to 1 teaspoon Dijon mustard
- 1/2 to 1 teaspoon garlic powder
For the Salad
- 15 ounce lentils drained, or 1 1/2 cups cooked lentils, canned
- 1 cup quinoa or cook 1/4 cup of dried quinoa according to instructions on the package or see notes below, cooked
- 1/2 cup zucchini chopped
- 1 tomato finely chopped
- 3/4 cup peppers red and green, chopped
- 1/2 cup carrot shredded
- 1/2 cup cilantro or parsley or other herbs of choice, loosely packed, chopped
- 2 tablespoons seeds I use a mix of pumpkin and sesame seeds, of choice
- 1/4 cup non-dairy cheese optional, use more or less, to taste
- 1 orange peeled and sliced
Instructions
- Cook your quinoa and lentils, if you haven't already and drain and rinse with some cold water and set aside.
- If you want to make the salad in a bowl, you can mix everything in a large serving bowl, or you can prep the salad in a glass jar or individual serving jars.
- In a medium size glass jar, add all of the dressing ingredients, and mix really well.
- In the glass jar, Top the dressing with the lentils, carrots, zucchini, tomatoes, quinoa, peppers, seeds, vegan cheese, oranges, and cilantro in any order you like. I like to keep the lentils and quinoa closer to the dressing and the veggies on top so they don’t get soggy.
- Cover with a lid and store in the fridge for up to 3 days.
- To serve, invert the jar into a bowl, and toss everything really well. Taste and adjust salt and flavor, and serve. You can also add some more crunch with some croutons or tortilla chips.
- If you’re making this in a bowl, then add the dressing ingredients to the serving bowl. Mix the dressing, then add all of the rest of the salad ingredients, and toss to coat. Chill for 15 mins then serve.
Notes
- To cook quinoa, rinse thoroughly and simmer covered for about 13 to 14 minutes until water is absorbed; fluff with a fork before using.
- Layer salad ingredients and store in the fridge for up to 3 days; toss well just before serving to combine flavors and textures.
- For an oil-free dressing, replace olive oil with 2 to 3 tablespoons of tahini.
- This recipe is naturally gluten-free, soy-free, and nut-free.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 238 kcal
% Daily Value*
| Calories | 238kcal | 12% |
| Carbohydrates | 34g | 11% |
| Protein | 11g | 22% |
| Fat | 7g | 11% |
| Saturated Fat | 1g | 5% |
| Sodium | 318mg | 13% |
| Potassium | 658mg | 14% |
| Fiber | 10g | 40% |
| Sugar | 7g | 14% |
| Vitamin A | 3200IU | 64% |
| Vitamin C | 29mg | 32% |
| Calcium | 69mg | 7% |
| Iron | 4mg | 22% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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