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
Scale
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
