4.9 from 24 votes
Lentil Quinoa Salad (Protein-Rich!)
This nourishing salad combines hearty lentils, quinoa, fresh veggies, and a tangy dressing. Great for meal prep & take-along lunches!
Prep Time
15 mins
Cook Time
15 mins
Total Time
30 mins
Servings:
4
(1.25-cup servings)
Calories:
223 kcal
Course:
Salad
Cuisine:
Vegan, gluten-free
Ingredients
- 1/2 cup quinoa or 1.5 cups cooked, white
- 15 oz. lentils canned
- 1 cup grape tomatoes
- 1/2 cucumber hothouse
- 3 green onions
- 1/3 cup parsley or cilantro, fresh
For the dressing:
- 2 Tbsp. red wine vinegar
- lemon or 1 lime, zest from 1/2
- 2 Tbsp. lemon juice or lime, fresh
- 1 tsp. Dijon mustard
- 1/4 tsp. garlic powder (or 1 clove minced)
- 1/4 tsp. salt
Instructions
- Cook quinoa: Add 3/4 cup water (or vegetable broth) in a small saucepan with 1/2 cup quinoa (rinsed & drained). Heat over medium-high until lightly boiling. Then reduce heat, cover, and simmer for about 15 minutes or until liquid has absorbed.
- Make the dressing: Meanwhile, in a small bowl, combine all dressing ingredients and whisk to combine. (I use a microplane zester/grater to zest my lemon.)
- Prepare veggies: Halve or quarter the tomatoes. Chop the cucumber. Slice the green onions. Roughly chop the parsley (or cilantro). Place in a large bowl.
- Assemble salad: Add the cooked quinoa and lentils (rinsed and drained) to the bowl. Pour the dressing over top and toss to combine. Taste and adjust seasonings if desired. (Add salt & pepper, more herbs, lemon juice, vinegar, etc.)
Cup of Yum
Notes
- Variations: Switch up the lemon-parsley for cilantro-lime. Or add avocado, bell pepper, roasted red pepper, olives, vegan feta cheese, etc.
- Original version: I've updated this recipe with more veggies that I previously listed as optional. For the original version, just omit the tomato and cucumber.
- Yield: Recipe makes about 5 cups salad.
- Recipe adapted from Melissa D'Arabian.
Nutrition Information
Calories
223kcal
(11%)
Carbohydrates
40g
(13%)
Protein
14g
(28%)
Fat
2g
(3%)
Saturated Fat
0.2g
(1%)
Polyunsaturated Fat
1g
(6%)
Monounsaturated Fat
0.5g
(3%)
Potassium
725mg
(15%)
Fiber
11g
(44%)
Sugar
4g
(8%)
Vitamin A
875IU
(18%)
Vitamin C
20mg
(22%)
Calcium
57mg
(6%)
Iron
5mg
(28%)
Nutrition Facts
Serving: 4 (1.25-cup servings)
Amount Per Serving
Calories 223
% Daily Value*
| Calories | 223kcal | 11% |
| Carbohydrates | 40g | 13% |
| Protein | 14g | 28% |
| Fat | 2g | 3% |
| Saturated Fat | 0.2g | 1% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 0.5g | 3% |
| Potassium | 725mg | 15% |
| Fiber | 11g | 44% |
| Sugar | 4g | 8% |
| Vitamin A | 875IU | 18% |
| Vitamin C | 20mg | 22% |
| Calcium | 57mg | 6% |
| Iron | 5mg | 28% |
* Percent Daily Values are based on a 2,000 calorie diet.