This lentil and quinoa salad is one of those recipes that checks every box—it’s vibrant, satisfying, and packed with good-for-you ingredients. Tossed in a zesty lemon vinaigrette and loaded with colorful veggies, this hearty salad makes the perfect lunch or side dish that actually keeps you full. It’s also meal-prep friendly, which means fewer decisions during busy weekdays. Whether you’re packing it for work or serving it at a summer barbecue, it’s a fresh, fiber-rich bowl that hits the spot.
Why I Love This Salad
There’s something so comforting about a salad that feels like a complete meal. Lentils and quinoa are both staples in my kitchen—easy to cook, budget-friendly, and super versatile. This particular combo reminds me of those satisfying tabouli-style salads, but heartier and more adaptable.
Inspired by that famous quinoa salad you might’ve seen at Costco, this version is packed with everyday ingredients you probably already have in your pantry or fridge. It comes together in about 30 minutes and holds up beautifully in the fridge for several days. It’s the kind of recipe I like to make on a Sunday and enjoy through the week, either as a light lunch or paired with something grilled for dinner.
Why You’ll Want to Make It
- Quick and fuss-free: You can pull this together in just 30 minutes.
- Loaded with fiber: Each serving gives you a nice boost of fiber thanks to the lentils, quinoa, and fresh veggies.
- Meal prep magic: This salad stays fresh in the fridge for up to 5 days, making it perfect for grab-and-go meals.
Ingredients You’ll Need
Here’s what goes into this salad—and how you can mix things up if needed:
- Lentils: I use brown lentils here, but green ones work too. Avoid red lentils—they cook too quickly and get mushy. You can also use canned lentils if you’re short on time (just rinse and drain well).
- Quinoa: Tricolor, white, or red quinoa all work fine. Just rinse before cooking to avoid bitterness.
- Veggies: I usually go for chopped red onion, tomatoes, cucumber, and bell pepper. But feel free to use grated carrots or finely chopped broccoli if that’s what you’ve got.
- Fresh herbs: Parsley adds a nice fresh touch, but you can sub with arugula, spinach, or even cilantro.
- Feta cheese: Crumbled feta brings a salty, creamy finish. Goat cheese would be a great swap.
- Olive oil: Extra virgin olive oil gives the dressing its richness.
- Lemon juice: Freshly squeezed is best, but lime juice or even apple cider vinegar can step in.
- Garlic: Freshly minced gives the best flavor, but garlic powder works in a pinch.
- Dijon mustard: Helps emulsify the dressing and adds a little tang.
- Salt and black pepper: For seasoning everything just right.
Dietary Swaps and Tips
- Gluten-Free: This recipe is naturally gluten-free—no tweaks needed.
- Dairy-Free: Skip the feta or use a dairy-free version to make it vegan.
How to Make Lentil and Quinoa Salad
1. Cook the Lentils and Quinoa
In a pot of salted boiling water, cook the lentils and quinoa together (or separately, depending on their cooking times) until both are tender. Drain using a fine mesh strainer and rinse under cold water. Let them cool completely.
2. Make the Lemon Dressing
In a small bowl or jar, combine olive oil, lemon juice and zest, Dijon mustard, minced garlic, salt, and pepper. Whisk or shake well until smooth and blended.
3. Prep the Veggies
Chop the red onion, cucumber, bell pepper, and tomatoes into bite-sized pieces. Try to keep everything around the same size for even texture.
4. Toss the Salad
In a large mixing bowl, combine the cooked and cooled lentils and quinoa with the chopped veggies. Pour in the lemon vinaigrette and toss gently to combine.
5. Add Cheese and Herbs
Crumble the feta over the salad and sprinkle in the parsley. Give it one final mix, taste, and adjust the salt and pepper as needed.
6. Serve or Store
Enjoy it right away or stash it in the fridge for later—it actually tastes better after the flavors have had a chance to mingle.
A Little Nutrition Note
Lentils and quinoa are both plant-based proteins, but individually they’re not considered complete proteins. When you combine them, though, you get a more complete amino acid profile—which makes this salad not just delicious but nutritionally balanced too.
Serving Suggestions
This salad is filling on its own but also makes a fantastic side dish. If you’re looking to round it out with some extra protein, here are some tasty ideas:
- Grilled chicken (like lemon-pepper or herb-marinated)
- Honey-lime chicken skewers
- Grilled salmon or tofu
- Pan-seared steak
- Roasted chickpeas for a plant-based crunch
It also pairs beautifully with grilled pita or wrapped into a flatbread for a quick lunch.
Lentil and Quinoa Salad
This lentil quinoa salad makes a great side dish for grilled meat, chicken, or tofu, and also works wonderfully as a vegetarian main course for lunch or dinner.
Ingredients
For the 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
For the 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
- Bring a large pot of well-salted water to a boil. Add the lentils and quinoa, and cook for about 15 minutes or until the lentils are tender but not mushy. Once cooked, strain both in a fine mesh colander, rinse under cold water to cool, and shake the colander to remove as much excess water as possible.
- In a small bowl or jar, combine olive oil, lemon juice, lemon zest, Dijon mustard, minced garlic, and salt. Whisk until well combined and set aside.
- When the lentils and quinoa have cooled, place them in a large bowl with the red onion, red bell pepper, tomatoes, cucumber, parsley, and feta cheese. Drizzle the dressing over the top and toss everything together until well mixed. Taste and adjust seasoning with additional salt and pepper if needed.
- This salad can be served immediately or stored in an airtight container in the refrigerator for up to 5 days.
Notes
- To Use Canned Lentils: Replace the dry lentils with one 14 oz. can. Skip cooking them in step 1; instead, drain and rinse well, then add to the salad in step 3.
- To Use Garlic Powder: Substitute the fresh garlic with 1/2 teaspoon of garlic powder, adding it directly to the dressing in step 2.
Nutrition Information
Yield
8Serving Size
1Amount Per Serving Calories 282Total Fat 17gSaturated Fat 3gTrans Fat 0gUnsaturated Fat 13gCholesterol 8mgSodium 277mgCarbohydrates 25gFiber 4gSugar 3gProtein 8g
Dinnerfocus.com, occasionally offers nutritional information for recipes contained on this site. This information is provided as a courtesy and is an estimate only. This information comes from online calculators. Although allchickenrecipes.com attempts to provide accurate nutritional information, these figures are only estimates.
How to Store Leftovers
Once tossed, this salad keeps really well in an airtight container in the fridge for up to 5 days. In fact, I think it gets better after a day as the flavors deepen. Before serving, you might want to freshen it up with a little drizzle of olive oil or a squeeze of lemon. Give it a quick toss and you’re good to go.
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