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Lentil Quinoa Salad
5 from 21 votes

Lentil Quinoa Salad

This Lentil Quinoa Salad combines cooked lentils and quinoa with fresh vegetables like zucchini, tomato, peppers, and shredded carrot, all tossed with a zesty lime and Dijon mustard dressing. The salad includes herbs such as cilantro and a crunchy element from pumpkin and sesame seeds, plus optional non-dairy cheese and orange slices for sweetness. Layering the salad in a jar keeps ingredients fresh until serving, making it a practical choice for meal prep or packed lunches.

Prep Time
25 mins
Cook Time
5 mins
Total Time
30 mins
Servings: 4
Calories: 238 kcal
Course: Main Course, Salad
Cuisine: American, International, gluten-free

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

    Cup of Yum
  1. Cook your quinoa and lentils, if you haven't already and drain and rinse with some cold water and set aside.
  2. 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.
  3. In a medium size glass jar, add all of the dressing ingredients, and mix really well.
  4. 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.
  5. Cover with a lid and store in the fridge for up to 3 days.
  6. 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.
  7. 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

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%)

Nutrition Facts

Serving: 4 Serving

Amount Per Serving

Calories 238

% 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.