This Quinoa and lentil salad is easy to make and packed with healthy ingredients. A great side salad to any meal or serve as a light lunch. The salad has quinoa and lentils as a base, with lots of crunchy veggies and peppery arugula, that is all tossed is a zesty dressing. It is great for meal prep!
This flavor packed lentil salad is a great vegetarian side dish, light lunch or dinner. It will keep in the fridge for a few days, so it makes a great meal-prep just like this Lentil and chickpea salad.
I love making salads with quinoa. It makes a delicious and healthy base for any salad, it is nutritious, filling and easy and fast to cook. Quinoa is also naturally gluten-free, rich in fiber and plant based protein. For more salads made with quinoa, check out this Sweet potato quinoa salad or this Southwest Quinoa Salad.
Ingredients
Listed below are all the ingredients needed to make this quinoa lentil salad.
For the full written recipe with the quantities, see the recipe card at the bottom.
Salad
- Quinoa, and any color works. I used a multicoloured quinoa for this salad recipe.
- Lentils, this recipe uses canned lentils because it’s a real time saver, use any lentil of choice. You can also boil your own, just follow the packet instructions and be careful not to overcook them so they go mushy. Let them cool down to room temperature before adding to this salad. Use your favourite lentils, any kind works.
- Yellow bell pepper, but any colour of bell pepper works, I have make this salad with both green and red bell pepper.
- Seedless cucumber, chopped (also know as English or Persian cucumber)
- Cherry tomatoes, cut in half
- Arugula, or other leafy green like spinach or chopped kale.
- Red onion, ads a wonderful crunch and bite to this salad. Spring onions or shallots are another great option or this pickled red onions.
- Feta cheese, it’s salty, creamy and absolutely delicious in this salad. For a vegan option, use vegan feta cheese.
- Parsley, I prefer flat leaf parsley, it ads freshness and lots of flavor. Some fresh basil also tastes great in this lentil salad.
- Pumpkin seeds, for some added crunch and protein.
Dressing
- Olive oil, a good quality extra virgin olive oil tastes great in this dressing.
- Lemon juice, freshly squeezed always tastes better.
- Garlic, gives this dressing a punch of flavour.
- Honey, to balance out the acid from the lemon juice. For a vegan option, use maple syrup.
- Dijon mustard, just a little adds a lot of flavor.
- Spices, sea salt, Italian seasoning, Black pepper and optional Red chili flakes. If you don’t like chilli, just leave it out completely. Or it can be replaced with some sweet paprika powder.
See recipe card for quantities.
Instructions
Making this healthy quinoa and lentil salad recipe is fast and easy. Just follow the step by step photos below.
For the full instructions see the recipe card at the bottom.
- Step 1: Cook quinoa according to the package instructions, optional is to boil it in vegetable broth instead of water. Let the quinoa cool to room temperature.
- Step 2: In a small bowl, stir together all the ingredients for the dressing.
- Step 3: To a large salad bowl, add the quinoa, lentils, arugula, chopped bell pepper, cucumber, red onion, cherry tomatoes, crumbled feta cheese and parsley.
- Step 4: Drizzle with the lemon dressing, gently toss to serve. Top with the pumpkin seeds and enjoy!
Toss the salad and dressing together and season with more salat and pepper to taste. Top with some extra feta cheese and pumpkin seeds is desired.
Hint: This salad makes a delicious side to any dish. Or serve as a light lunch with a slice of homemade bread like this No knead olive bread or this No Knead Whole Wheat Bread.
Substitutions
- Onion – The red onion, ads a nice crunch and bite to this salad. It can also be replaced with copped spring onions or shallots. Or it can also be substituted with this easy pickled red onion for a milder taste.
- Grains – Instead of the quinoa, add some cooked rice, couscous, farro, or barley as a substitute.
- Lentils – This recipe uses canned red lentils, but any kind of lentil will work. Chickpeas or other beans can also be substituted or added in for extra protein.
- Herbs – Instead of fresh parsley some cilantro or basil can also be used instead. Or use a mix or herbs of choice.
Variations
- Veggies – Add more veggies to this salad, some great options are chopped avocado or some shedded carrots.
- Spicy – For a spicier salad, add more red chill flakes to taste or add some chopped fresh chili or jalapeño.
- Greens – Instead of the arugula, add some baby spinach, chopped romain or greens of choice.
- Vegan – for a vegan salad, use maple syrup instead of honey in the dressing, and a vegan feta cheese alternative.
If you are looking for more healthy salads, try this Red Lentil Salad, Moroccan chickpea salad or this Fava bean chickpea salad.
Storage
This healthy lentil and quinoa salad makes a great side that will keep for about 3-4 days. Place any leftovers in an airtight container and store in the fridge. Keep a big batch in the fridge and serve throughout the week as a side dish or light lunch or dinner. Toss the salad well before serving leftovers, since the dressing with gather at the bottom of the container.
This quinoa salad with lentils does not freeze well, so I don’t recommend that.
Top Tip
For extra flavor, try cooking the quinoa in vegetable broth instead of water. This will add a depth of flavor to the quinoa and the whole salad. Also make sure to let the cooked quinoa cool down before adding to the salad or the vegetables will wilt from the heat.
FAQ
Yes, Quinoa is naturally gluten-free, rich in fiber and plant based protein.
This salad recipe uses canned red lentils. If you want to cook your own, a firm textured lentil, like green or brown lentils work best. Just be mindful of cooking times and only cook the lentils until just done, not mushy.
Yes, making a few adjustments can easily make this a vegan salad. Use maple syrup instead of honey in the dressing, and a vegan feta cheese alternative.
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This Quinoa and lentil salad is easy to make and packed with healthy ingredients. A great side salad to any meal or serve as a light lunch. The salad has quinoa and lentils as a base, with lots of crunchy veggies and peppery arugula, that is all tossed is a zesty dressing. It is great for meal prep!
- 1 cup quinoa, uncooked
- 1-2 cups canned lentils of choice, drained and rinsed
- 1 yellow bell pepper, chopped
- ½ seedless cucumber, chopped
- 1 cup cherry tomatoes, cut in half
- 2 cups (50g) arugula, washed and dried
- ½ cup feta cheese, crumbled
- ½ red onion, thinly sliced
- ½ cup fresh parsley or basil, chopped
- 4 tablespoon pumpkin seeds
- ¼ cup olive oil
- 1 tablespoon honey
- 1 lemon, juiced
- 1 garlic clove, minced
- 1 teaspoon dijon mustard
- 1 teaspoon sea salt
- ½ teaspoon ground black pepper
- ½ teaspoon Italian seasoning
- ¼ teaspoon red chili flakes (optional)
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Cook quinoa according to the package instructions, optional is to boil it in vegetable broth instead of water. Let the quinoa cool to room temperature.
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Meanwhile, in a small bowl, stir together all the ingredients for the dressing and set aside.
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To a large salad bowl, add the cooked and cooled quinoa, lentils, arugula, chopped bell pepper, cucumber, red onion, cherry tomatoes, crumbled feta cheese and parsley.
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Drizzle with the lemon dressing, gently toss to serve. Top with the pumpkin seeds and enjoy!
Jennifer
I haven’t made these salads yet , but they look delicious