For those yearning for a vibrant, nutritious and deeply gratifying dish, this lentil quinoa salad stands as the ideal choice.
When it comes to salads, they don't have to just use lettuce. Many of my favorites use quinoa - from buffalo chicken quinoa salad to quinoa sweet potato salad to summer quinoa salad.
And this salad not only uses quinoa but lentils as well, making for a satisfying and healthy option.
Why This Recipe Works
- You can prep all of the ingredients ahead of time and toss everything together right before eating.
- The inclusion of lentils and quinoa provides a substantial amount of plant-based protein. This makes the salad an excellent choice for those seeking protein-rich alternatives, whether they follow a vegetarian or vegan diet or simply want to incorporate more plant-based options into their meals.
- The salad's versatility allows for easy customization based on personal preferences and dietary needs. Whether you choose to keep it entirely plant-based or add proteins like chicken, the salad adapts well to various tastes.
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Ingredient Notes
- Quinoa - Opt for either white or tri-color quinoa for a visually appealing salad. Rinse the quinoa thoroughly before cooking to remove any bitter coating if it isn't pre-rinsed.
- Lentils - Use brown or green lentils for a firmer texture, or red lentils for a softer consistency. I like to just get canned to make it easier.
- Vegetables - Include a colorful assortment of vegetables like tomatoes and green onions among others. These not only enhance the salad's flavor but also contribute to its vibrant appearance.
- Cilantro - Adds a burst of freshness. Chop it just before serving to preserve the flavors.
- Vinaigrette - Create a simple vinaigrette with olive oil, red wine vinegar, Dijon mustard, limes, garlic powder and a pinch of salt and pepper. Adjust the quantities to suit your taste preferences.
- Almonds - Toasted almonds can add a delightful crunch to the salad. Sprinkle them on top just before serving.
Ingredient Swaps
As with any recipe, you can swap out ingredients. Some variations include:
- Substitute quinoa with farro or bulgur for a heartier and nuttier flavor. Couscous also works great.
- Replace lentils with chickpeas or black beans for a protein-packed alternative. Introduce edamame for a soy-based protein option with a slightly crunchy texture.
- Add in additional vegetables like cucumbers, red pepper and zucchini.
- Change up the herb profile of cilantro with basil or mint for a different herbal note.
- Use lemons instead of limes for the vinaigrette.
- Swap almonds with pecans, walnuts or sunflower seeds for a different crunch.
Step-by-Step Photos
Please note full ingredient list and instructions can be found in recipe card below.
Cook the quinoa before allowing it to cool. Toss in a bowl with the other salad ingredients.
Make the vinaigrette by mixing all of the ingredients together before tossing in the salad.
FAQs
Yes, the lentil quinoa salad is great for meal prep. You can cook the quinoa and lentils ahead of time, chop the vegetables, and prepare the vinaigrette. Combine everything just before serving for the freshest taste.
Yes. You get the nutrients from the quinoa, lentils and various vegetables.
To boost protein content, add more legumes like chickpeas or black beans. You can also include additional protein sources such as grilled chicken, tofu or your preferred plant-based protein.
You can serve this salad cold, at room temperature or even warm. To me it is best served at room temperature but you decide!
Store leftovers in an airtight container in the refrigerator. Keep the dressing separate to maintain the salad's texture. Consume within 2-3 days for optimal freshness.
Benefits of Lentils and Quinoa
Both quinoa and lentils are offer many benefits. Some include:
- Contains all nine essential amino acids and rich in protein.
- A good source of many nutrients, including fiber, potassium, zinc, various B vitamins, magnesium, phosphorus, and manganese, contributing to overall health.
- Low in fat, particularly saturated fat, making them a heart-healthy food choice.
Pro Tips/Recipe Notes
- Chop vegetables and herbs into uniform sizes to ensure each bite has a mixture of flavors.
- Use quality olive oil as part of the taste for the vinaigrette comes from it.
- I like this homemade vinaigrette, but you can also use your favorite store-bought variety.
- if using as a make-ahead lunch, keep the vinaigrette separate and toss right before eating.
- If time allows, let the assembled salad marinate in the vinaigrette for a short 30 minutes before serving.
Other Salad Recipes
If you’ve tried this lentil quinoa salad or any other recipe on Chisel & Fork, please let me know how it turned out in the comments below! You can also follow me on Facebook, Instagram, Pinterest and YouTube to see more tasty meals and anything else I'm up to.
Lentil Quinoa Salad
Ingredients
Salad
- 1 cup quinoa, uncooked
- ½ cup canned lentils, drained and rinsed
- ½ pint grape tomatoes, quartered
- 2 green onions, diced
- ¼ cup fresh cilantro, chopped
- 1 cup slivered almonds, toasted (optional)
Vinaigrette
- ⅓ cup olive oil
- 2 tablespoon red wine vinegar
- 1 tablespoon Dijon mustard
- 1 lime, zested
- 1 tablespoon lime juice
- ¼ teaspoon garlic powder
- ½ teaspoon sea salt
- ¼ tsp black pepper
Instructions
- Cook quinoa according to package directions. After cooked, put in the refrigerator to cool completely.
- Whisk together all vinaigrette ingredients and set aside.
- To assemble the salad, mix together the quinoa, lentils, tomatoes, green onions and chopped cilantro. Top the salad with the vinaigrette and add the almonds if using.
Notes
- Chop vegetables and herbs into uniform sizes to ensure each bite has a mixture of flavors.
- Use quality olive oil as part of the taste for the vinaigrette comes from it.
- I like this homemade vinaigrette, but you can also use your favorite store-bought variety.
- if using as a make-ahead lunch, keep the vinaigrette separate and toss right before eating.
- If time allows, let the assembled salad marinate in the vinaigrette for a short 30 minutes before serving.
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