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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 white quinoa (or 1.5 cups cooked)
  • 15 oz. can lentils
  • 1 cup grape tomatoes
  • 1/2 hothouse cucumber
  • 3 green onions
  • 1/3 cup fresh parsley (or cilantro)
For the dressing:
  • 2 Tbsp. red wine vinegar
  • Zest from 1/2 lemon (or 1 lime)
  • 2 Tbsp. fresh lemon juice (or lime)
  • 1 tsp. Dijon mustard
  • 1/4 tsp. garlic powder (or 1 clove minced)
  • 1/4 tsp. salt

Instructions

    Cup of Yum
  1. 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.
  2. 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.)
  3. 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.
  4. 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.)

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 Monounsaturated Fat 0.5g Potassium 725mg (21%) 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.