Stephanie Kay Nutrition

Stephanie Kay Nutrition

Real Food for Real Life

  • recipes
    • all recipes
    • Breakfast
    • Lunch
    • Dinner
    • Soups & Stews
    • Salads
    • Sides
    • Snacks
  • nutrition
    • All Articles
    • Tips
    • FAQs
    • This vs. That
    • How To/Guides
    • Weight Loss
  • resources
    • 10 Days of Nutrition
    • 7-Day Meal Plan
    • Balanced Meal Guide
    • 5-Ingredient Cookbook
    • Lunch Box Cookbook
  • About
    • About Steph
    • Contact
  • recipes
    • all recipes
    • Breakfast
    • Lunch
    • Dinner
    • Soups & Stews
    • Salads
    • Sides
    • Snacks
  • nutrition
    • All Articles
    • Tips
    • FAQs
    • This vs. That
    • How To/Guides
    • Weight Loss
  • resources
    • 10 Days of Nutrition
    • 7-Day Meal Plan
    • Balanced Meal Guide
    • 5-Ingredient Cookbook
    • Lunch Box Cookbook
  • About
    • About Steph
    • Contact
  • Dinner
  • Breakfast
  • Meal Prep
  • Nutrition Tips
  • facebook
  • instagram
  • pinterest
  • youtube
Home | Recipes | Lentil and Quinoa Salad

Lentil and Quinoa Salad

Published on June 30, 2024 by Stephanie Kay

Jump to Recipe

Covered in a zesty lemon vinaigrette and filled with veggies and feta cheese, this lentil and quinoa salad is a fresh and flavorful salad recipe that is packed full of fiber and vegetarian protein.

Lentil and quinoa salad in a white bowl with a serving spoon with a side of lemon dressing.

I’ve said it before and I’ll say it again, I love hearty grain and legume salads. Not only are they easy and inexpensive to make, but they keep well in the fridge for days, which makes them perfect for meal prep. You can whip them up on the weekend, store them in the fridge, and enjoy them for simple meals and side dishes for days to come.

This lentil quinoa salad is a tabouli-style salad that is inspired by the Costco quinoa salad and it’s super simple to make. Made with pantry and kitchen staples, this is a versatile salad recipe that you can adapt based on whatever seasonal veggies you have on hand. I think it’s the perfect summer side dish for everything from a light lunch to a family BBQ.

Close up of lemon quinoa salad on in a bowl with a serving spoon.

Why You’ll Love It

  • Quick and Easy – Ready in 30 minutes, this quinoa lentil salad is really quick to make.
  • High in Fiber – With over 4 grams of fiber per serving, this salad is a fiber-packed meal.
  • Keeps Well – This salad keeps well in the fridge for up to 5 days making it a great make-ahead meal for meal prep.
Ingredients for lentil quinoa salad; lentils, quinoa, red onion, tomatoes, red bell pepper, cucumber, parsley, feta, olive oil, lemon, garlic, Dijon mustard, and salt.

Ingredients + Substitutions

  • Lentils – To add some complex carbohydrates, plant-based protein, and fiber. I used brown lentils, but green lentils will also work, red lentils are not recommended. The recipe calls for raw lentils, but you can use canned lentils if preferred, see the notes section of the recipe card for details.
  • Quinoa – To add more complex carbohydrates, plant-based protein, and fiber. I used tricolor quinoa, but white or red quinoa will also work well.
  • Veggies – To add more fiber and micronutrients. I used a combination of red onion, bell peppers, tomatoes, and cucumber, but carrots and finely chopped broccoli would also work well.
  • Parsley – To add some freshness and leafy green, chopped arugula, spinach, or cilantro would also work well.
  • Feta Cheese – To add some more protein and healthy fats, crumbled goat cheese would also work well.
  • Olive Oil – To make the dressing. I used extra virgin olive oil, but any olive oil or avocado oil will work.
  • Lemon – To make the lemon vinaigrette. I suggest using freshly squeezed lemon juice, but apple cider vinegar or lime juice would also work well.
  • Garlic – To flavor the dressing. I used a garlic clove, but you can use garlic powder if needed, see the notes section of the recipe card for details.
  • Salt and Pepper – To season the salad and dressing.
Jar of lemon vinaigrette dressing.

Dietary Adaptions

To Make it Gluten-Free: No adaptations are needed, this recipe is gluten-free.

To Make it Dairy-Free: Omit the feta cheese or use vegan feta instead.

Large bowl with cooked lentils, cooked quinoa, tomatoes, cucumber, red onion, red bell pepper, and parsley.

How to Make Lentil Quinoa Salad

  1. Cook the lentils and quinoa. Bring a small pot of salted water to a boil, add the quinoa and lentils, and cook until tender or as per package directions. Then strain in a mesh colander, run under cold water and allow to cool completely.
  2. Make the dressing. In a small bowl or jar, add the olive oil, lemon juice, lemon zest, Dijon mustard, minced garlic, and salad and whisk until well combined.
  3. Chop the veggies. Wash and dice the red onion, red bell pepper, tomatoes, and cucumber into bite-size pieces.
  4. Mix the salad. In a large bowl, add the cooked quinoa, cooked lentils, diced red onions, bell pepper, tomatoes, and cucumber, drizzle with the lemon vinaigrette dressing, and toss until well combined.
  5. Add the feta. Add the feta and parsley to the salad and toss again to again until well combined. Taste and adjust seasoning with additional salt and pepper as needed.
  6. Serve and enjoy! The salad can be served immediately or stored in an airtight container in the fridge for up to 5 days.

You can find the detailed instructions in the recipe card below.

Large bowl of detox quinoa lentil salad with a side of feta cheese, fresh parsley, and lemon dressing.

Red’s Nutrition Tip

Lentils and quinoa are good sources of plant-based protein, however, neither are considered complete proteins with the optimal balance of essential amino acids. Fortunately, combining them helps to balance the animal acid profile and create a more well-balanced protein source.

Close up of salad with cooked lentils, cooked quinoa, vegetables, lemon dressing, and feta cheese.

Serving Suggestions

This lentil quinoa salad is a great source of complex carbohydrates, fiber, and healthy fats, with moderate amounts of plant-based protein. To make it a balanced meal I would suggest serving it with a source of protein, such as:

  • Lemon Pepper Chicken Thighs
  • Honey Lime Chicken Skewers
  • Cilantro Lime Chicken Thighs
  • Honey Ginger Grilled Salmon
  • Grilled Tofu Skewers
  • Grilled Steak
Serving of lentil quinoa salad with grilled chicken on a white plate with a fork and knife.

Storage

Once prepared, this lentil and quinoa salad can be stored in an airtight container in the fridge for up to 5 days. For extra freshness and flavor, add an extra drizzle of olive oil or squeeze, and season with additional salt and pepper to taste before serving.

More Lentil and Quinoa Salads:

  • Chickpea Quinoa Salad
  • Make-Ahead Lentil Salad
  • Quinoa Edamame Salad
Print
Lentil and quinoa salad in a white bowl with a serving spoon with a side of lemon dressing.

Lentil and Quinoa Salad

Author: Stephanie Kay

This lentil quinoa salad is the perfect side dish for grilled meat, chicken, or tofu, or works well as a vegetarian main course for lunch or dinner.

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Cook Time: 15 minutes
  • Total Time: 25 minutes
  • Yield: 8 servings
  • Category: Salad
Print Recipe
Pin Recipe

Ingredients

Salad:

  • 1/2 cup uncooked lentils
  • 1 cup uncooked quinoa
  • 1/2 red onion, diced
  • 1 red bell pepper, diced
  • 2 tomatoes, seeded and diced
  • 1/2 cucumber, diced
  • 1/2 cup fresh parsley, finely chopped
  • 1/2 cup crumbled feta cheese

Dressing:

  • 1/2 cup olive oil
  • 1/4 cup lemon juice (about 1 lemon)
  • 1 teaspoon lemon zest
  • 1 tablespoon Dijon mustard
  • 1 clove garlic, minced or grated
  • 1/2 teaspoon salt

Instructions

  1. Bring a large pot of well-salted water to a boil, add the lentils and quinoa, and cook for 15 minutes or until the lentils are tender but not mushy. Once cooked, strain the warm lentils and quinoa in a fine mesh colander, rinse under cold water to cool, and shake the colander to remove as much excess water as possible.
  2. In a small bowl or jar, add the olive oil, lemon juice, lemon zest, Dijon mustard, minced garlic, and salt and whisk to combine, then set aside.
  3. Once the lentils and quinoa are cooled, add them to a large bowl with the diced red onion, red bell pepper, tomatoes, cucumber, feta cheese, and parsley, drizzle with dressing, and toss until well combined. Taste the salad and adjust the seasoning with additional salt and pepper as needed.
  4. The salad can be served immediately or stored in an airtight container in the fridge for up to 5 days.

Notes

To Use Canned Lentils: Swap the dry lentils for one 14 oz. can of lentils. Instead of adding the lentils in step #1, drain and rinse the lentils in a fine mesh colander, and add them to the salad in step #3.

To Use Garlic Powder: Swap the garlic clove for 1/2 teaspoon of garlic powder and add it to the dressing as per step #2.

Nutrition

  • Serving Size: 1 serving
  • Calories: 282 calories
  • Sugar: 2 grams
  • Fat: 18 grams
  • Carbohydrates: 25 grams
  • Fiber: 4 grams
  • Protein: 8 grams

Did you make this recipe?

Share a photo and tag us — we can’t wait to see what you’ve made!

Small white bowl with everything bagel seasoning and a spoon.
Everything Bagel Seasoning PREVIOUS
Is it Bad to Restrict Foods? NEXT
Empty white plate with a fork and knife on a grey tablecloth.
Jump to Recipe

Learn How To Make A Balanced Meal!

Grab a copy of my balanced meal formula guide and learn to make well-balanced meals for breakfast, lunch, and dinner.

    Leave a Review Cancel reply

    Your email address will not be published. Required fields are marked *

    Recipe rating 5 Stars 4 Stars 3 Stars 2 Stars 1 Star

    Comments

    1. Renee Candelori says

      July 4, 2024 at 6:34 pm

      Lentil And Quinoa Salad

      Came out great. I might have added too much lemon. I added cranberries to it. A friend also said I could have added chopped walnuts o pumpkin seeds for a crunch. We have leftovers since I made it for two. Thanks.

      Reply
      • Stephanie Kay says

        July 5, 2024 at 8:04 am

        I’m so happy you liked it, thank you so much for sharing, Renee!

        Reply
    2. Susan says

      July 16, 2024 at 3:06 pm

      Delicious and very easy to make only the prep takes time then the rest is easy

      Reply
      • Stephanie Kay says

        July 18, 2024 at 6:06 am

        Thank you for sharing, Susan!

        Reply
    3. Fred G. says

      July 16, 2024 at 3:09 pm

      Simple to make, delicious and provides variety to regular salads. Assists weigh lose as well.

      Reply
    4. JoAnn says

      July 16, 2024 at 3:15 pm

      Easy and delicious!

      Reply
      • Stephanie Kay says

        July 18, 2024 at 6:07 am

        Yay! Thank you for sharing. 🙂

        Reply
    5. FAVIO says

      July 16, 2024 at 3:20 pm

      Great recipea

      Reply
    6. daisy says

      July 16, 2024 at 3:32 pm

      Love this salad. Easy, yummy, healthy and I am going to make it again …and again

      Reply
      • Stephanie Kay says

        July 17, 2024 at 8:10 am

        Thanks for sharing, Daisy!

        Reply
    7. Claire says

      July 16, 2024 at 4:22 pm

      Very easy to make and very refreshing side dish.

      Reply
    8. Cheryl says

      July 16, 2024 at 6:05 pm

      perfect summer salad!

      Reply
    9. Trish says

      July 16, 2024 at 7:29 pm

      This was a great healthy summer salad. The lentil-quinoa combination was great!

      Reply
      • Stephanie Kay says

        July 19, 2024 at 6:02 am

        Thank you for sharing, Trish. 🙂

        Reply
    10. Teresa says

      July 16, 2024 at 10:19 pm

      Delicious. Husband and teenage daughter loved it too. I need to make more! Fast and easy to make.

      Reply
      • Stephanie Kay says

        July 19, 2024 at 6:05 am

        Happy to hear it, Teresa. 🙂

        Reply
    11. T says

      July 16, 2024 at 10:31 pm

      Excellent!

      Reply
    12. Diane Moloney says

      July 17, 2024 at 3:34 am

      Love this dish

      Reply
    13. Keely says

      July 17, 2024 at 4:33 pm

      Love this recipe

      Reply
    14. Carla Grima says

      July 19, 2024 at 5:01 am

      Simply Delicious and nutritious. Thank you for sharing

      Reply
      • Stephanie Kay says

        July 22, 2024 at 7:41 am

        Thank you for sharing, Carla!

        Reply
    15. Lori says

      August 9, 2024 at 10:02 pm

      Looks so delicious and can’t wait to make it! I’m counting calories and wondering how many cups in one serving?

      Reply
      • Stephanie Kay says

        August 10, 2024 at 6:15 am

        The actual weight by the size of the ingredients you use (i.e. red onion, bell pepper, tomatoes, cucumber, etc), so you would need to weigh the salad yourself to determine these values.

        Reply
    Stephanie Kay Nutrition

    Hey, I’m Stephanie

    – AKA RED –

    I’m a nutritionist on a mission to change the way you look at food and teach you how to make real food work for real life in a realistic way.

    Get to Know Me

    Want A 7-Day Meal Plan?

    Download my free 7-day meal plan, complete with a grocery list, for a week’s worth of easy healthy recipes that make real food work for real life.

      • facebook
      • instagram
      • pinterest

      Shop My Cookbooks

      My eCookbooks are filled with quick and easy real food recipes to help make eating well a breeze so you can crush your goals.

      Learn More

      Recipes

      • Dinner
      • Breakfast
      • Meal Prep
      • Snacks

      Nutrition

      • FAQs
      • Tips
      • This vs. That
      • Weight Loss

      Connect

      • Instagram
      • Youtube
      • About
      • Cookbooks

      About Stephanie

      I’m a nutritionist on a mission to change the way you look at food and teach you how to make real food work for real life in a realistic way.

      Learn More

      Site Credits
      2023 © Stephanie Kay Nutrition | Privacy Policy
      To Top