If you’re looking for a colorful, protein-packed dish that’s as nourishing as it is flavorful, the Quinoa and Lentil Salad will become your new go-to recipe. Bursting with fresh Mediterranean flavors, crunchy veggies, and a zesty homemade dressing, this salad is a celebration of wholesome ingredients coming together in perfect harmony. Whether you’re planning a picnic, prepping lunches for the week, or just need a vibrant side for dinner, this salad delivers on taste, convenience, and nutrition—all in one satisfying bowl.
Ingredients You’ll Need
The beauty of this Quinoa and Lentil Salad lies in its simplicity—each ingredient truly shines, bringing its unique color, texture, and flavor to the party. Every addition, from the nutty quinoa to the fresh herbs, is thoughtfully chosen to balance freshness, heartiness, and a hint of Mediterranean flair.
- Quinoa: The base of our salad, quinoa is wonderfully fluffy and soaks up all the dressing beautifully.
- Green or Brown Lentils: Lentils add earthy flavor and plenty of plant-based protein, making the salad hearty.
- Vegetable Broth or Water: Cooking grains and lentils in broth adds extra depth; water works if you prefer a lighter taste.
- Cucumber: Diced cucumber brings a cooling crunch and freshness.
- Red Bell Pepper: For a pop of color and sweet crunch in every bite.
- Cherry Tomatoes: Halved cherry tomatoes add juiciness and a burst of brightness.
- Red Onion: Finely chopped for a touch of sharpness and color contrast.
- Fresh Parsley: Chopped parsley gives a fresh, herby lift to the whole salad.
- Fresh Mint: Mint leaves offer a fragrant note that makes each forkful refreshing.
- Olive Oil: The foundation of our dressing, adding richness and a silky texture.
- Lemon Juice: For zesty brightness that wakes up all the flavors.
- Red Wine Vinegar: Adds tang and balance to the dressing.
- Dijon Mustard: A spoonful for a subtle kick and creaminess in the dressing.
- Garlic: Just one clove, minced, gives a savory backbone to the vinaigrette.
- Salt: Enhances every other flavor—don’t skip it!
- Black Pepper: For a gentle bite and warmth.
- Ground Cumin: Adds a hint of earthiness and a subtle smoky note.
- Crumbled Feta Cheese (optional): Finish with salty, creamy feta for extra indulgence (or skip for a vegan version).
How to Make Quinoa and Lentil Salad
Step 1: Cook the Quinoa
Start by rinsing the quinoa under cold water—this quick step removes any bitterness. In a medium saucepan, combine the quinoa with 2 cups of vegetable broth or water. Bring it to a boil, then cover and simmer on low heat for about 15 minutes, or until the liquid is absorbed and the quinoa is tender. Fluff it with a fork and set aside to cool. This creates the light, fluffy base for your salad.
Step 2: Cook the Lentils
While your quinoa is cooking, add the rinsed lentils to a separate pot with the remaining 1 cup of broth. Bring to a boil, then reduce the heat and let them simmer uncovered for 20 to 25 minutes. You want the lentils to be tender but still hold their shape. Drain off any extra liquid and let them cool before combining with the rest of the ingredients.
Step 3: Prep the Veggies and Herbs
As the grains and lentils cool, dice up your cucumber and red bell pepper, halve the cherry tomatoes, and finely chop the red onion. Don’t forget to chop your fresh parsley and mint—these herbs are the secret weapons that make this Quinoa and Lentil Salad so vibrant and fresh.
Step 4: Make the Dressing
In a small bowl or jar, whisk together the olive oil, lemon juice, red wine vinegar, Dijon mustard, minced garlic, salt, black pepper, and ground cumin. Give it a good shake or whisk until the dressing is smooth and emulsified. This zingy, garlicky vinaigrette ties everything together perfectly.
Step 5: Assemble the Salad
In a large mixing bowl, gently toss together the cooled quinoa, lentils, all the chopped vegetables, parsley, and mint. Drizzle the dressing over the top and toss again until everything is evenly coated. The salad only gets better as it sits, so let it chill in the fridge for at least 30 minutes to allow the flavors to meld.
Step 6: Add the Finishing Touches
Right before serving, sprinkle on some crumbled feta cheese if you like. This adds a creamy, salty finish that makes the Quinoa and Lentil Salad extra special. Serve cold or at room temperature, and get ready for rave reviews!
How to Serve Quinoa and Lentil Salad
Garnishes
A handful of extra chopped herbs, a sprinkle of feta, and a drizzle of good olive oil can turn this salad into a showstopper. For a little crunch, try topping with toasted pine nuts or sunflower seeds. Lemon zest is another brilliant touch for extra zing.
Side Dishes
The Quinoa and Lentil Salad is hearty enough to stand alone, but it also pairs beautifully with grilled chicken, roasted salmon, or falafel for a complete meal. For a Mediterranean feast, serve it alongside warm pita, hummus, or baba ganoush.
Creative Ways to Present
Spoon the salad into lettuce cups for a fun appetizer, or pile it high on a platter over a bed of baby greens for an impressive centerpiece. You can even stuff it into pita pockets with a dollop of Greek yogurt for a satisfying handheld lunch.
Make Ahead and Storage
Storing Leftovers
Leftover Quinoa and Lentil Salad stores like a dream. Simply transfer to an airtight container and refrigerate for up to four days. The flavors only deepen as the salad sits, making it even more delicious the next day.
Freezing
While the fresh veggies and herbs are best enjoyed crisp, you can freeze the cooked quinoa and lentils if you want to meal prep ahead. Thaw and combine with freshly chopped veggies and herbs when ready to serve for maximum texture and flavor.
Reheating
This salad is meant to be enjoyed cold or at room temperature, but if you prefer it slightly warm, just pop a portion in the microwave for 20–30 seconds. Be sure not to overheat, as the herbs and veggies are best when they’re bright and fresh.
FAQs
Can I make Quinoa and Lentil Salad ahead of time?
Absolutely! In fact, this salad tastes even better after a few hours in the fridge as the flavors have more time to mingle. It’s the perfect make-ahead lunch or potluck dish.
Is the salad vegan and gluten-free?
Yes, the Quinoa and Lentil Salad is naturally vegan and gluten-free. Simply omit the feta cheese or use a plant-based alternative to keep it strictly vegan.
What other vegetables can I add?
Feel free to get creative! Roasted zucchini, diced avocado, or even shredded carrots would all be delicious additions. This salad is very versatile, so use what you love or have on hand.
How do I keep the herbs fresh in the salad?
Chop the herbs just before mixing them in, and store any extra salad tightly covered in the refrigerator. The lemony dressing actually helps preserve the herbs’ color and flavor for a few days.
Can I use a different type Salad
Green or brown lentils are best because they hold their shape, but you can experiment with black lentils or even French lentils for a slightly different texture. Avoid red lentils, as they tend to get mushy.
Final Thoughts
I can’t wait for you to give this Quinoa and Lentil Salad a try! It’s a dish that brings people together, whether for a quick weekday lunch or a festive gathering. Enjoy every nutritious, flavor-packed bite, and don’t forget to make it your own with your favorite fresh veggies or herbs.
Print
Quinoa and Lentil Salad Recipe
- Total Time: 45 minutes
- Yield: 6 servings 1x
- Diet: Vegan
Description
This vibrant Quinoa and Lentil Salad is a nutritious and flavorful Mediterranean-inspired dish, perfect for a healthy lunch or light dinner. Packed with protein-rich quinoa and lentils, fresh vegetables, and a zesty lemon dressing, it’s both satisfying and refreshing. Ideal for meal prep, it stays fresh for days and can easily be made vegan or topped with feta for extra creaminess.
Ingredients
Grains and Legumes
- 1 cup quinoa, rinsed
- 1 cup green or brown lentils, rinsed
- 3 cups vegetable broth or water
Vegetables and Herbs
- 1 cucumber, diced
- 1 red bell pepper, diced
- 1 cup cherry tomatoes, halved
- ½ small red onion, finely chopped
- ¼ cup fresh parsley, chopped
- 2 tablespoons fresh mint, chopped
Dressing
- ¼ cup olive oil
- 3 tablespoons lemon juice
- 1 tablespoon red wine vinegar
- 1 teaspoon Dijon mustard
- 1 garlic clove, minced
- ½ teaspoon salt
- ¼ teaspoon black pepper
- ¼ teaspoon ground cumin
Optional
- Crumbled feta cheese for topping
Instructions
- Cook Quinoa: In a medium saucepan, combine the rinsed quinoa with 2 cups of vegetable broth. Bring it to a boil over medium heat, then reduce to low, cover, and simmer for about 15 minutes until the quinoa is tender and the liquid is fully absorbed. Remove from heat and allow it to cool.
- Cook Lentils: Meanwhile, in a separate pot, add the rinsed lentils and the remaining 1 cup of broth. Bring to a boil, then reduce heat and simmer uncovered for 20 to 25 minutes until the lentils are tender but still hold their shape. Drain any excess liquid and let them cool completely.
- Prepare Vegetables: Dice the cucumber and red bell pepper, halve the cherry tomatoes, finely chop the red onion, and chop the parsley and fresh mint. Add all the vegetables and herbs into a large mixing bowl along with the cooled quinoa and lentils.
- Make Dressing: In a small jar or bowl, whisk together the olive oil, lemon juice, red wine vinegar, Dijon mustard, minced garlic, salt, black pepper, and ground cumin until the mixture is smooth and well combined.
- Combine and Toss: Pour the dressing over the quinoa and lentil mixture. Toss thoroughly to evenly coat all ingredients with the dressing.
- Chill and Serve: Cover the salad and refrigerate for at least 30 minutes to allow the flavors to meld. Before serving, optionally top with crumbled feta cheese for added richness.
Notes
- This salad keeps well in the refrigerator for up to 4 days, making it perfect for meal prep.
- For a vegan version, simply omit the feta cheese.
- Feel free to add avocado or roasted vegetables like zucchini or eggplant to vary the flavors and textures.
- Prep Time: 20 minutes
- Cook Time: 25 minutes
- Category: Salad
- Method: Stovetop
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 ½ cups
- Calories: 280
- Sugar: 4 g
- Sodium: 260 mg
- Fat: 11 g
- Saturated Fat: 1.5 g
- Unsaturated Fat: 9 g
- Trans Fat: 0 g
- Carbohydrates: 36 g
- Fiber: 8 g
- Protein: 11 g
- Cholesterol: 0 mg
