This vibrant high-protein lentil quinoa salad is an easy, hearty vegan recipe packed with fresh veggies and tossed in a simple dressing. Perfect as a filling lunch, a light meal for dinner, or a flavorful side for busy days.
This lentil quinoa salad is one of my favorite salads to make during warm summer days when I want a light, wholesome meal that feels fresh, nourishing, and packed with plant-based protein-just like my chickpea lentil salad.
Every bite combines protein-rich lentils, fluffy quinoa, crisp fresh vegetables, and a fresh lemon olive oil vinaigrette that ties everything together with bright, delicious flavor.
I especially love that it uses simple budget-friendly ingredients, comes together quickly, and stores beautifully for meal prep lunches throughout the week. If quick dinner salads are your thing too, try my chickpea arugula quinoa salad, brown rice quinoa salad, and green pea salad without mayo next.
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🍅Ingredients
- Lentils: I used green lentils, but black or brown lentils work well too. Cook according to package instructions or use canned lentils to save time.
- Quinoa: White quinoa gives a soft, fluffy texture, but red, black, or tri-color quinoa are great alternatives. Use pre-cooked quinoa for convenience.
- Tomato: Choose firm, ripe tomatoes and dice them small so you get a bit in every single bite.
- Cucumber: Crisp English or Persian cucumbers add the perfect crunch to the salad without needing to be peeled first.
- Red pepper: Crisp red bell pepper adds a nice touch of sweetness and a beautiful pop of bright color to the dish.
- Onion: I used red onion for a milder flavor, but yellow or green onions are great substitutes.
- Fresh parsley: Fresh parsley brightens the salad and adds a fresh herby finish.
- Salad dressing: Extra virgin olive oil, fresh lemon juice, garlic powder, oregano, ground black pepper, and salt.
As always, you can find the full recipe with a list of ingredients with measurements in a printable recipe card at the end of this post.
🔪How To Make Lentil Quinoa Salad
Cook the quinoa: If cooking from scratch, rinse 1 cup of quinoa under cold water. Add it to a pot with 2 cups of water and a pinch of salt. Bring to a boil, then reduce the heat, cover, and simmer for 15 minutes, or until the quinoa is fluffy and the water is absorbed. Let it cool completely. (Skip this step if using precooked quinoa).
Cook the lentils: Bring a pot with 4 cups of water and a pinch of salt to a boil, then add 1 cup of green lentils. Reduce the heat and simmer for 15 to 20 minutes until they are tender but still hold their shape. Rinse them with cold water and drain well. (Skip this step if using canned lentils).
Prepare the vegetables: While your grains are cooling, finely dice your tomato, cucumber, red bell pepper, and red onion, and finely chop the fresh parsley.
Make the dressing: In a small bowl or jar, whisk together the extra virgin olive oil, fresh lemon juice, salt, dried oregano, garlic powder, and a pinch of black pepper until combined.
Assemble the salad: Add the cooled quinoa, lentils, and all of your chopped vegetables and parsley to a large mixing bowl. Pour the bright lemon vinaigrette over the top and toss gently until everything is evenly coated.
📋Variations
- Add more protein: Make it even more filling by adding chickpeas, shelled edamame, hemp seeds, or toasted pumpkin seeds.
- Swap the vegetables: This recipe is flexible-try chopped radishes, shredded carrots, corn, celery, avocado, or a handful of baby spinach depending on what you have available.
- Use another herb: Fresh parsley keeps the flavor bright, but fresh cilantro, dill, mint, or basil also work well.
- Boost the flavor: Add crumbled vegan feta, chopped olives, capers, or sun-dried tomatoes for a Mediterranean-inspired twist.
💡Marinela's Tips
- Cool the quinoa and lentils before mixing: Warm quinoa and lentils release steam and can make the vegetables soften too quickly instead of staying crisp and fresh.
- Dice the vegetables evenly: Small, similar-sized pieces help you get a little of everything in each bite and make the salad easier to eat.
- Taste after dressing: Lentils and quinoa absorb seasoning, so adjust with an extra squeeze of lemon or pinch of salt before serving.
- Chill before serving: If you have the time, pop the finished salad into the fridge for 30 minutes before eating. This gives the quinoa and lentils a chance to absorb all the delicious flavors of the lemon dressing.
❓Frequently Asked Questions (FAQ's)
Yes, absolutely! Canned green or brown lentils are a fantastic time-saver. Just make sure to drain them and rinse them thoroughly with cold water before tossing them into the salad bowl.
It stays fresh for up to 3-4 days when stored in an airtight container, making it perfect for quick lunches or dinners.
Lentils and quinoa are both naturally gluten-free, and all the vegetables and dressing ingredients used in this recipe are also gluten-free, making this salad a delicious option for a gluten-free vegan meal or side.
🍔Serving Suggestions
Here are a few easy ways to serve this salad:
📖 Recipe
High-Protein Lentil Quinoa Salad
Equipment
- Cooking pots
- Salad Bowl
Ingredients
Salad ingredients
- 1 cup dried green lentils
- 1 cup uncooked quinoa
- 1 large tomato diced
- 1 English cucumber diced
- 1 red pepper diced
- 1 red onion finely chopped
- ½ cup fresh parsley finely chopped
- 2 cups water to cook the quinoa
- 4 cup water to cook the lentils
Dressing ingredients
- 3 tablespoons olive oil extra virgin
- 3 tablespoons lemon juice freshly squeezed
- ½ teaspoon dried oregano
- ½ teaspoon garlic powder
- ¾-1 teaspoon sea salt
- 1 pinch ground black pepper
Instructions
- Rinse 1 cup of quinoa under cold water. Add it to a pot with 2 cups of water and a pinch of salt. Bring to a boil, then reduce the heat, cover, and simmer for 15 minutes, or until the quinoa is fluffy and the water is absorbed. Let it cool completely.1 cup uncooked quinoa, 2 cups water
- Bring a pot with 4 cups of water and a pinch of salt to a boil, then add 1 cup of green lentils. Reduce the heat and simmer for 15 to 20 minutes until they are tender but still hold their shape. Rinse them with cold water and drain well.1 cup dried green lentils, 4 cup water
- Dice the tomato, cucumber, red pepper, and onion, then chop the parsley.1 large tomato, 1 English cucumber, 1 red pepper, 1 red onion, ½ cup fresh parsley
- In a small bowl, whisk together olive oil, lemon juice, salt, oregano, garlic powder, and black pepper.3 tablespoons olive oil, 3 tablespoons lemon juice, ½ teaspoon dried oregano, ½ teaspoon garlic powder, ¾-1 teaspoon sea salt, 1 pinch ground black pepper
- Add the cooled quinoa, lentils, and all of your chopped vegetables and parsley to a large mixing bowl. Pour over the dressing and toss until everything is evenly coated. Taste and adjust seasoning if needed.
Notes
- For the best texture: Allow cooked quinoa and lentils to cool before mixing.
- Time-saving tip: You can easily swap in pre-cooked quinoa pouches and rinsed, canned lentils to skip the cooking steps entirely, bringing the total prep time down to just 10 minutes.
- Storage: Store leftovers in an airtight container in the fridge for up to 3-4 days.
Nutrition
If you try this lentil quinoa salad, let me know! Leave a comment, rate it, and don't forget to tag a photo @go_eatgreen on Instagram.
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