Lentil and Quinoa Salad recipe is a vibrant and nutritious dish that’s perfect for a light lunch or a hearty side. Packed with protein, fiber, and essential nutrients, this salad is not only delicious but also incredibly satisfying.
Lentil and Quinoa Salad Recipe
Equipment
- Medium saucepan
- Fine mesh strainer
- Large mixing bowl
- Wooden spoon
- Sharp knife
- Cutting board
- Small bowl
- Whisk
Ingredients
For the Salad:
- ½ cup quinoa, rinsed
- ½ cup green or brown lentils, rinsed
- 1 ½ cups water
- 1 small cucumber, diced
- 1 small red bell pepper, diced
- ½ cup cherry tomatoes, halved
- ¼ cup red onion, finely chopped
- ¼ cup fresh parsley, chopped
- ¼ cup fresh mint, chopped
- ¼ cup crumbled feta cheese (optional)
- Salt and pepper to taste
For the Dressing:
- 3 tbsp olive oil
- 1 tbsp lemon juice
- 1 tbsp red wine vinegar
- 1 tsp Dijon mustard
- 1 garlic clove, minced
- Salt and pepper to taste
Instructions
Cook the Quinoa:
- In a medium saucepan, combine the rinsed quinoa and 1 cup of water.Bring to a boil, then reduce the heat to low and cover.Simmer for 15 minutes, or until the quinoa is tender and the water is absorbed.Remove from heat and let it rest, covered, for 5 minutes.Fluff the quinoa with a fork and set aside to cool.
Cook the Lentils:
- In another medium saucepan, combine the lentils and 1 1/2 cups of water.Bring to a boil, then reduce the heat and simmer for about 20 minutes, or until the lentils are tender but not mushy.Drain any excess water and set the lentils aside to cool.
Prepare the Vegetables:
- While the quinoa and lentils are cooking, prepare the vegetables.Dice the cucumber and red bell pepper, halve the cherry tomatoes, finely chop the red onion, and chop the parsley and mint.
Make the Dressing:
- In a small bowl, whisk together the olive oil, lemon juice, red wine vinegar, Dijon mustard, minced garlic, salt, and pepper until well combined.
Assemble the Salad:
- In a large mixing bowl, combine the cooked quinoa, lentils, diced cucumber, red bell pepper, cherry tomatoes, red onion, parsley, and mint.Pour the dressing over the salad and toss everything together until evenly coated.Taste and season with additional salt and pepper if needed.
Serve:
- If using, sprinkle the crumbled feta cheese over the top of the salad.Serve the salad immediately or refrigerate it for up to 2 days.
Notes
- This salad can be served as a light main dish or as a side dish.
- For added protein, you can include chickpeas, grilled chicken, or tofu.
The earthy flavors of lentils pair beautifully with the nutty taste of quinoa, while fresh vegetables, herbs, and a zesty dressing bring everything together. Whether you’re looking to enjoy a healthy meal or need a quick, easy-to-make recipe for meal prep, this Lentil and Quinoa Salad ticks all the boxes. It’s also a versatile dish that can be customized with your favorite ingredients, making it a staple in any kitchen.
More Vegetarian Recipes:
Ingredients:
- 1 cup quinoa, rinsed
- 1 cup green or brown lentils, rinsed
- 1 cucumber, diced
- 1 red bell pepper, diced
- 1 small red onion, finely chopped
- 1 cup cherry tomatoes, halved
- 1/2 cup fresh parsley, chopped
- 1/4 cup fresh mint, chopped
- 1/4 cup feta cheese, crumbled (optional)
- 1/4 cup extra virgin olive oil
- 2 tablespoons lemon juice
- 1 tablespoon apple cider vinegar
- 1 teaspoon Dijon mustard
- 1 garlic clove, minced
- Salt and pepper to taste
- Optional: Avocado slices, nuts, or seeds for garnish
Instructions:
- Cook the Quinoa:
- In a medium saucepan, combine the quinoa with 2 cups of water. Bring to a boil, then reduce the heat to low, cover, and simmer for about 15 minutes, or until the quinoa is cooked and the water is absorbed.
- Fluff the quinoa with a fork and let it cool to room temperature.
- Cook the Lentils:
- In a separate saucepan, add the lentils and cover with water. Bring to a boil, then reduce the heat to low and simmer for about 20-25 minutes, or until the lentils are tender but not mushy.
- Drain and rinse the lentils under cold water, then set aside to cool.
- Prepare the Vegetables:
- While the quinoa and lentils are cooking, dice the cucumber, red bell pepper, and red onion. Halve the cherry tomatoes and chop the parsley and mint.
- Make the Dressing:
- In a small bowl, whisk together the olive oil, lemon juice, apple cider vinegar, Dijon mustard, minced garlic, salt, and pepper until well combined.
- Assemble the Salad:
- In a large mixing bowl, combine the cooked quinoa, lentils, diced vegetables, cherry tomatoes, parsley, and mint. Pour the dressing over the salad and toss everything together until well coated.
- Add the Finishing Touches:
- If using, sprinkle the crumbled feta cheese over the salad. You can also garnish with avocado slices, nuts, or seeds for added texture and flavor.
- Serve and Enjoy:
- This salad can be served immediately or chilled in the refrigerator for a few hours to allow the flavors to meld. It’s perfect for meal prep and can be stored in an airtight container for up to 3 days.
Tips:
- Make it Vegan: Simply omit the feta cheese or replace it with a vegan alternative.
- Boost the Protein: Add a handful of chickpeas or tofu for an extra protein punch.
- Customize Your Salad: Feel free to mix in your favorite vegetables, such as shredded carrots, roasted sweet potatoes, or spinach.
This Lentil and Quinoa Salad is not just a dish; it’s a celebration of healthy eating, offering a balance of flavors, textures, and nutrients. Whether you’re enjoying it as a main course or a side, this salad is sure to become a favorite in your recipe collection.