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Lentil Quinoa Salad

This lentil quinoa salad is packed with fresh, summery textures and flavors! The zesty herbed dressing pairs perfectly with lots of crunchy veggies such as zucchini, peppers, carrots, hearty lentils and quinoa and sweet orange slices for a one-bowl burst of flavor meal that you can even make ahead. Gluten-free Soyfree Nutfree

Prep Time
25 mins
Cook Time
25 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 freshly ground black pepper or more, to taste
  • 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 can of lentil drained, or 1 1/2 cups cooked lentils
  • 1 cup cooked quinoa or cook 1/4 cup of dried quinoa according to instructions on the package or see notes below
  • 1/2 cup chopped zucchini
  • 1 tomato finely chopped
  • 3/4 cup Chopped peppers , red and green
  • 1/2 cup shredded carrots
  • 1/2 cup loosely packed chopped cilantro or parsley or other herbs of choice
  • 2 tablespoons of seeds of choice I use a mix of pumpkin and sesame seeds.
  • 1/4 cup nondairy 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 the quinoa, wash 1/4 cup quinoa and add to a saucepan with 3/4 cup of water. Cover the pan, and bring to a boil over medium heat. Once the water is rapidly boiling, reduce the heat to medium-low and continue to cook, either covered or partially covered, until the quinoa is cooked, about 13 to 14 minutes. Once the quinoa is cooked, turn off the heat, let it sit for a minute or so, then fluff and use. If there is any water remaining, you can drain the water and then fluff.
  • To make lentil quinoa salad ahead of time,  layer just the ingredients and store in the fridge for up to 3 days. If you chose to layer, toss everything together just before serving. Mix the salad and store and keep the dressing separate if storing as a mixed salad.
  • Oilfree: omit the oil and add tahini. variation: use 2-3 tbsp tahini in the dressing 
  • 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 (19%) Fiber 10g (40%) Sugar 7g (14%) Vitamin A 3200IU (64%) Vitamin C 29mg (32%) Calcium 69mg (7%) Iron 4mg (22%)

Nutrition Facts

Serving: 4Serving

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.