High-Protein Lentil Quinoa Salad
This vibrant high-protein lentil quinoa salad is an easy, hearty vegan recipe packed with fresh veggies and tossed in a simple dressing. It is perfect as a filling lunch, a light meal for dinner, or a flavorful side for busy days.
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
Calories: 461kcalCarbohydrates: 66gProtein: 20gFat: 14gSaturated Fat: 2gPolyunsaturated Fat: 3gMonounsaturated Fat: 8gSodium: 614mgPotassium: 1045mgFiber: 20gSugar: 6gVitamin A: 1928IUVitamin C: 63mgCalcium: 97mgIron: 7mg
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