Protein-Packed Quinoa Lentil Salad with Fresh Herbs and Lemon

Why we love this recipe

• Quick meal prep: Ready in about 30 minutes. Quinoa and green lentils cook in roughly 15 minutes, and the remaining ingredients require minimal prep.
• Nutritious: A balanced plant-based dish with protein, fiber, complex carbs, and healthy fats.
• Flexible: Easily swap in your favorite vegetables, add cheese or nuts, or adjust herbs to taste.

Ingredient notes

• Quinoa: White quinoa works well, but red or tricolor quinoa add color and extra texture.
• Green lentils: They keep their shape after cooking, making them perfect for salads.
• Onion: Red onion is milder; shallots or green onions are good alternatives.
• Tomatoes: Cherry or grape tomatoes are ideal. If using larger tomatoes, chop them into bite-sized pieces.
• Olives: Kalamata olives give a classic Mediterranean flavor, but other pitted olives work too.
• Cucumber: Persian or English cucumbers are preferred for their thin skin and few seeds.
• Artichoke hearts: Use jarred or canned artichoke hearts, drained and quartered if needed.
• Capers: Small but flavorful, capers add a salty, briny punch.
• Herbs: Fresh parsley brightens the salad; basil or arugula can also be used.
• Feta: Optional. Omit for a vegan version or use a plant-based feta substitute.
• Extra-virgin olive oil: Offers best flavor; avocado oil is a good alternative.
• Lemon: Use fresh juice and zest for the brightest flavor. Lime works as an alternative.
• Garlic: Fresh minced garlic is preferable; in a pinch use a small amount of garlic powder.
• Oregano and Dijon: Dried oregano and Dijon mustard round out the dressing with classic Mediterranean notes.

How to make quinoa and lentil salad

Ingredient quantities and the complete recipe are in the printable recipe card below.

1. Rinse the quinoa and green lentils thoroughly to remove dust and any bitterness from the quinoa.
2. Combine rinsed quinoa and lentils in a large pot with 2 cups of water. Bring to a boil over medium-high heat, then reduce to a simmer for about 15 minutes, until the lentils are just tender but not mushy.
3. Drain the quinoa and lentils in a fine-mesh strainer and let them cool.
4. While they cool, whisk or shake the dressing ingredients together: extra-virgin olive oil, lemon juice and zest, minced garlic, Dijon mustard, oregano, salt and pepper.
5. In a large bowl, combine the cooled quinoa and lentils with cherry tomatoes, olives, cucumber, artichoke hearts, capers, parsley, and feta if using. Drizzle with the dressing and toss gently to combine.
6. Serve immediately or chill for an hour to let flavors meld.

Helpful Tips

• Rinse ingredients: Rinse quinoa and lentils before cooking to remove dust and reduce bitterness.
• Use canned lentils for speed: If using canned lentils, cook quinoa separately and add the drained lentils at the end.
• Cook in stock: Swap water for low-sodium vegetable or chicken stock for extra flavor.
• Cool before mixing: Let quinoa and lentils cool to avoid a soggy salad and to help flavors meld.
• Make dressing ahead: Preparing the dressing in advance deepens its flavor.
• Customize freely: Add nuts, seeds, roasted vegetables, or swap ingredients to suit your pantry and taste.
• Storage: Store leftovers in an airtight container for up to four days. Keep extra dressing separate to retain freshness.
• Don’t freeze: Freezing changes the texture of grains and vegetables, so this salad is best enjoyed fresh.

Frequently asked questions

Serving Suggestions

Pair this quinoa and lentil salad with grilled or roasted proteins such as chicken, salmon, or kebabs for a hearty meal. For a vegetarian spread, serve it with pita and hummus, roasted vegetables, or falafel. A light frozen yogurt or fruit‑based dessert complements the Mediterranean flavors nicely.

More hearty Salads

• Tuna Potato Salad
• Sweet Potato Quinoa Salad
• Southwestern Quinoa Salad
• Butternut Squash Salad with Feta
• Kale and Beet Salad with Apples