Lentil Quinoa Salad
Elevate your mealtime with this vibrant and nutrient-packed Lentil Quinoa Salad, a perfect blend of wholesome ingredients and bold flavors. This easy-to-make salad features fluffy quinoa, protein-rich lentils, and crisp, colorful vegetables like cherry tomatoes, cucumber, and red bell pepper, all tossed in a zesty garlic-lemon dressing. A sprinkle of fresh parsley adds a burst of herbal freshness, while optional feta cheese crumbles lend a creamy, tangy finish. Ready in just 35 minutes, this versatile recipe is perfect as a refreshing side dish, a light vegetarian main, or a meal prep option that keeps well for days. Packed with plant-based protein and fiber, this salad is both delicious and incredibly nutritious, making it an ideal addition to any healthy eating plan.
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Recipe Information
Ingredients
- 1 cup Quinoa
- 2 cups Water
- 1.5 cups Cooked lentils
- 1 cup Cherry tomatoes
- 1 medium Cucumber
- 1 medium Red bell pepper
- 0.25 medium Red onion
- 0.5 cup Fresh parsley
- 0.5 cup Feta cheese crumbles (optional)
- 3 tablespoons Extra virgin olive oil
- 2 tablespoons Lemon juice
- 1 teaspoon Dijon mustard
- 1 clove Garlic
- 0.5 teaspoon Salt
- 0.25 teaspoon Ground black pepper
Instructions
Rinse the quinoa under cold water using a fine-mesh sieve to remove any bitterness.
In a medium saucepan, combine quinoa and water. Bring to a boil over medium-high heat, then lower the heat to a simmer, cover, and cook for 15 minutes or until the quinoa is tender and the water has been absorbed.
Remove the quinoa from heat, fluff with a fork, and let it cool completely.
While the quinoa is cooling, prepare the vegetables. Halve the cherry tomatoes, dice the cucumber and red bell pepper, finely chop the red onion, and roughly chop the parsley.
In a large mixing bowl, combine the cooked quinoa, cooked lentils, cherry tomatoes, cucumber, red bell pepper, red onion, and parsley. If using, add the feta cheese crumbles.
To make the dressing, mince the garlic clove and whisk it together with olive oil, lemon juice, Dijon mustard, salt, and black pepper in a small bowl or jar.
Pour the dressing over the salad and toss gently to combine, ensuring all ingredients are evenly coated.
Adjust seasoning to taste and serve immediately, or refrigerate for up to 3 days for flavors to meld before serving.
Nutrition Facts
Calories |
330 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 15.3 g | 20% | |
| Saturated Fat | 4.3 g | 21% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 17 mg | 6% | |
| Sodium | 504 mg | 22% | |
| Total Carbohydrate | 35.4 g | 13% | |
| Dietary Fiber | 10.2 g | 37% | |
| Total Sugars | 5.1 g | ||
| Protein | 14.1 g | 28% | |
| Vitamin D | 0.1 mcg | 1% | |
| Calcium | 157 mg | 12% | |
| Iron | 5.1 mg | 28% | |
| Potassium | 720 mg | 15% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
