Lentil Quinoa Salad
If you’re craving a meal that is colorful, nourishing, and utterly satisfying, this lentil quinoa salad is the perfect contender!

If you’re familiar with my other recipes, you know how much I adore plant diversity. Foods that require a long list of plant-based ingredients are some of my favourites. I’m talking salads, soups, curries, hidden vegetable sauces and more.
In light of this, it may surprise you to hear that I used to absolutely loathe salads. Why? Well, I used to associate salad with “health foods”, i.e. lifeless and tasteless bowls of plain lettuce.
Thankfully, I was able to let go of this mentality and discover that salads can be whatever you make of them. And the best salads have a huge variety of ingredients to cover all of your nutritional needs. This lentil quinoa salad is the perfect example of that.
Why You’ll Love This Recipe
- Like the majority of recipes on my page, this lentil quinoa salad is super easy to make, and suitable for beginner cooks.
- Between quinoa and lentils, this delicious salad offers plenty of plant-based protein. Walnuts and olive oil are both great sources of fat, and the rest of the ingredients ensure that you have enough dietary fiber.
- The flavors are inspired by Mediterranean cuisine, known for its use of fresh vegetables and herbs, as well as including lentils in the dish. To top it all off, a classic combination of lemon juice, olive oil, and balsamic glaze screams Mediterranean food!
- This lentil quinoa salad is an excellent option for anyone who loves to meal prep. It’s very easy to put together, and the ingredients keep well in the fridge.
- The bright, fresh flavors of this recipe, together with a combo of crunchy textures, make a fabulous summer dish. Next time you’re hosting a backyard BBQ, be sure to amaze your guests with this lentil quinoa salad!
How to Make This Recipe
Buckle up, as you will be surprised how easy this salad comes together! Start by cooking quinoa according to the directions on packaging. This is a great opportunity to make extra quinoa for other recipes you may meal prep that week.
Before you use cooked quinoa, it has to fully cool down. While the quinoa is cooling off, chop and dice veggies, herbs, and nuts. Place everything, including lentils, together in a large mixing bowl.
Once quinoa is cool, add it to the rest of the ingredients and drizzle the liquid flavors over the top: freshly squeezed lemon juice, extra virgin olive oil, and balsamic glaze.
Enjoy immediately or store in the fridge for up to 3-4 days.
Hack It!
- To help quinoa cool down faster, you can spread it on a baking sheet once it is cooked. When the initial heat has subsided, you can also place the tray into the fridge to speed up the cooling process.
- Although the ingredients listed in this recipe replicate the classic flavors of the Mediterranean, there is nothing stopping you from swapping or adding veggies to this meal. Some of the vegetables that will go great with this recipe are sun dried tomatoes, artichoke hearts, pitted olives, bell peppers, pickled onions, and more!
- Personally, I find that a simple dressing of lemon juice, olive oil and balsamic glaze is enough to give this recipe some flair. However, you can get creative and swap it out for a different dressing, such as vegan green goddess dressing, zero waste peanut sauce, or some oil-free vinaigrettes.
- If you’re not a fan of quinoa, you can also make this salad with a different base. For instance, you can replace quinoa with farro, bulgur wheat, or couscous.
- If you have a nut allergy, walnuts are obviously a no-go. For the satisfying earthy flavor and a lovely crunch, feel free to use sunflower or pumpkin seeds instead.
Benefits of Lentil Quinoa Salad
- Quinoa is rich in plant-based protein, dietary fiber, magnesium, phosphorus, iron, and zinc. It is a complete protein source, making it beneficial for vegetarians and vegans. It also supports digestive health, provides essential minerals, and helps regulate blood sugar levels.
- Cherry tomatoes contain Vitamin C, potassium, vitamin A, vitamin K, and antioxidants like lycopene. As a result, tomatoes support immune function, promote heart health, and contribute to healthy skin. Lycopene, a powerful antioxidant, may help protect against certain diseases.
- Cucumber is known for containing Vitamin K, vitamin C, potassium, magnesium, and dietary fiber. Cucumbers also aid in hydration, support digestion, and contribute to overall skin health. They are also low in calories, making them a great option for weight management.
- Lentils are another great source of protein, dietary fiber, iron, folate, potassium, and magnesium. They support heart health, promote healthy blood circulation, and aid in maintaining stable blood sugar levels.
- Herbs included in this recipe offer their own set of nutrients. Parsley supports bone health, boosts the immune system, and acts as a natural breath freshener. It also contains flavonoids with anti-inflammatory properties. Meanwhile, mint aids in digestion, has a soothing effect on the stomach, and can alleviate gastric distress or gas. It also offers potential antimicrobial properties.
- Pecans are rich in Omega-3 fatty acids, protein, vitamin E, magnesium, and antioxidants. They support brain health, promote heart health by reducing bad cholesterol, and contribute to overall cognitive function. The omega-3 fatty acids are particularly beneficial for brain function.
Why Plant Diversity is Important
Overall, incorporating a diverse range of plant-based foods in one’s diet can have a profound impact on gut health. It supports the growth of beneficial gut bacteria, reduces inflammation, enhances nutrient absorption, and promotes overall digestive well-being.
- Increased fiber intake. Different plants contain various types of dietary fiber, such as soluble and insoluble fiber. Consuming a diverse range of plants means consuming a broader spectrum of fiber types. Fiber is essential for maintaining a healthy gut because it provides bulk to the stool and supports regular bowel movements, preventing constipation. Additionally, certain types of fiber act as prebiotics, which serve as food for beneficial gut bacteria.
- Diverse microbiome. The gut is home to trillions of microorganisms collectively known as the gut microbiome. A diverse diet that includes a wide range of plant-based foods can help promote a diverse and balanced gut microbiome. Different plants contain unique compounds, such as polyphenols and phytochemicals, which can selectively stimulate the growth of specific beneficial bacteria in the gut.
- Supporting beneficial bacteria. A diverse plant-based diet can provide a broader array of nutrients that beneficial gut bacteria thrive on. This can help support the growth of beneficial bacteria like Bifidobacteria and Lactobacillus, which are associated with improved gut health and a stronger immune system.
- Reducing inflammation. A diet rich in plant diversity has been linked to lower levels of inflammation in the body. Chronic inflammation in the gut can lead to various digestive issues and may even contribute to the development of certain diseases. Plant-based foods are often rich in antioxidants and anti-inflammatory compounds that can help combat inflammation in the gut and throughout the body.
- Improved nutrient absorption. Plant diversity can enhance the absorption of essential nutrients in the gut. Some plants contain compounds that aid in the absorption of minerals like iron, calcium, and magnesium, improving overall nutrient utilization and promoting better gut health.
- Balanced gut pH. Certain plant-based foods can help maintain a balanced gut pH level. A more alkaline gut environment can support the growth of beneficial bacteria while inhibiting the proliferation of harmful microbes.
- Enhanced gut barrier function. The gut lining acts as a barrier, preventing harmful substances from entering the bloodstream. A diverse diet that includes a variety of plants with different bioactive compounds can help strengthen the gut barrier, reducing the risk of leaky gut syndrome and related health issues.
- Digestive enzymes and gut motility. Some plants contain natural enzymes that aid in digestion, helping to break down complex carbohydrates and proteins. Additionally, the fiber content in plant-based foods can support healthy gut motility, ensuring that food moves through the digestive tract efficiently.
Other Recipes You’ll Love
If you love creative salads, delicious soup recipes, and indulgent vegan desserts, check out the PlantYou Planner! It’s a fully vegan meal planner app that allows you to FULLY CUSTOMIZE your weekly menu! As well as choosing from over 600 recipes, you can toggle the number of servings and take the generated shopping list to the store. Plant-based living has never been easier!
f you’ve enjoyed this recipe, you also need to get your hands on a copy of PlantYou Cookbook! It features over 140 delicious, beginner-friendly vegan recipes for every occasion. Many recipes are meal-prep friendly and adaptable to gluten-free, nut-free, or soy-free diets. Did I mention the whole book is WFPB compliant? This book is a must-have for any vegan foodie!
I should also mention that I have been collaborating with Complement to create an amazing all-in-one supplement for plant-based and plant-centered eaters. PlantYou x Complement Essential is a fabulous solution to ward off any nutrient defficiencies, and you can save a few bucks if you opt for a subscription!
The Recipe: Lentil Quinoa Salad
Ingredients
- 1 cup quinoa, cook according to package instructions
- 1 cup cherry tomatoes, quartered
- ½ cup red onion, diced
- 1 cucumber, seeded and diced
- ½ cup canned lentils, drained and rinsed
- ½ cup parsley, chopped
- ½ cup pecans, or walnuts, crushed
- 2 lemon, juiced
- Salt, to taste
- 1 tsp pepper
- 1 tsp oregano
- Balsamic glaze, to taste
Equipment
- Pot
Instructions
- Cook the quinoa according to package directions and allow to cool.Â
- In a bowl, add the quinoa, lentils, parsley, mint, pecans, cucumber and tomatoes. Drizzle over the lemon, seasonings and balsamic glaze. Toss, and serve. Store in the fridge for up to 4 days.