Quinoa lentil salad is a great option for meal prep. It’s an easy and nutritious vegetarian and gluten-free salad that you can enjoy for lunch or dinner.
This quinoa lentil salad is a great way to ensure you’re meeting your fiber needs! It’s packed with fiber from the lentils, quinoa, kale, and bell pepper. Not only that, but lentils and quinoa are also excellent sources of plant-based protein, making this easy salad a complete meal that will help keep you full and satiated.
This salad is super easy to make, and once you have the quinoa and lentils cooked, it’s quick to assemble. It’s a great option for meal prep that you can enjoy for lunch and dinner throughout the week!
Ingredients
- Quinoa: You can use any variety of quinoa here. I used a combination of red quinoa and white quinoa to get the contrast of the colors.
- Lentils: Green, beluga, and black lentils work best in salads because they hold up better than red lentils, which tend to get mushy and are best reserved for soups and stews.
- Kale: You can buy pre-chopped kale to save time, or a head of kale if you prefer to chop it yourself. When chopping the kale, make sure to remove the stems.
- Bell pepper: These sweet peppers offer a hefty dose of vitamin C to this salad (as does kale!), plus a lovely crunch. You can choose any color bell pepper.
- Feta cheese: I prefer feta sold in blocks as I think it has a more superior flavor and texture to pre-crumbled feta. It’s easy to crumble with your hands when adding it to your salad.
- Dried cherries: Dried cherries offer a delicious sweetness to this salad. If you don’t have dried cherries, you can swap them out for dried raisins.
- Honey Dijon vinaigrette: The combination of apple cider vinegar, shallot, olive oil, honey, dijon mustard, and parsley provide a slightly sweet-acidic and herby flavor to the salad.
How to Make Quinoa Lentil Salad
Step 1: Cook the quinoa
Rinse the quinoa in a fine mesh strainer under running water. Combine quinoa and 1 cup of water in a medium pot. Cook on medium heat until it comes to a boil, then reduce heat to simmer. Cook uncovered for 10-15 minutes, or until the liquid is completely absorbed. Turn off the heat and cover the pot with a lid for 5 minutes. Fluff with a fork and let cool. This is my favorite quinoa cooking method and helps make sure it isn’t mushy or under-cooked!
Step 2: Cook the lentils
Rinse lentils in a fine mesh strainer under running water. Combine lentils and 2 cups of water in a medium pot. Bring to a boil, then reduce heat to simmer. Cover and cook for 18-20 minutes. Drain the water and let the lentils cool while you prepare the rest of the recipe. If you’re worried about mushy lentils, this cooking method will make sure they are cooked perfectly!
Step 3: Make the dressing
In a small bowl, combine shallots and apple cider vinegar. Let sit for 10-15 minutes. Then, add in olive oil, honey, chopped parsley, Dijon mustard, salt and pepper. Whisk together.
Step 4: Massage the kale
In a large mixing bowl, add chopped kale and about 1 tablespoon of the vinaigrette. Massage the kale with your hands for 2-3 minutes or until it is tender and soft. This helps break down the kale so that it’s softer, easier to eat, and easier to digest.
Step 5: Assemble the salad
To the mixing bowl, add quinoa, lentils, bell pepper, feta cheese, and dried cherries. Mix in the dressing and mix well to combine. Season with more salt and pepper if needed. Serve and enjoy!
Storage Tips
This quinoa lentil salad is so easy to store and enjoy later. That’s what makes this salad a great meal prep option. To store, place in airtight containers in the fridge for up to 5 days.
Variations and Substitutions
- Make it vegan: Omit the feta cheese to make this a vegan salad.
- Make it gluten-free: The ingredients in this salad are gluten-free.
- Add a protein source: The lentils and quinoa already pack this salad with plenty of plant-based protein, but if you’re looking for even more protein, feel free to add in grilled/roasted chicken breast for an even greater protein boost.
- Change up the veggies! Want even more veggies in this salad? Add chopped cucumbers!
What to Serve with Quinoa Lentil Salad
This salad can be served by itself as a main dish or served as a side salad. You can’t go wrong either way! If you’re having this salad for lunch, serve it with this tuna salad and toast. For dinner, this quinoa lentil salad would be delicious with shrimp taco lettuce wraps or margherita flatbread pizza.
If you made this recipe, I’d love to see your creation! Don’t forget to snap a picture and tag me @thebalancedbite on Instagram. Follow along on Pinterest and Facebook for more healthy & tasty recipes!
Looking for more quinoa recipes?
Quinoa Lentil Salad
Ingredients
- ½ cup dry quinoa (about 1½ cups cooked quinoa)
- ⅔ cup dry green lentils (about 1½ cups cooked lentils)
- 6 cups chopped kale stems removed
- 1 cup chopped bell pepper (1 medium)
- 2 ounces crumbled feta
- 2 tablespoons dried cherries
Honey Dijon Vinaigrette
- 2 tablespoons apple cider vinegar
- ½ tablespoon finely diced shallot
- 2 tablespoons olive oil
- 2 teaspoon honey or maple syrup
- 1 teaspoon finely chopped parsley
- ½ teaspoon dijon mustard
- ¼ teaspoon salt
- ⅛ teaspoon black pepper
Instructions
- Cook quinoa: Rinse quinoa in a fine mesh strainer under running water. Combine quinoa and 1 cup of water in a medium pot. Cook on medium heat until it comes to a boil, then reduce heat to simmer. Cook uncovered for 10-15 minutes, or until the liquid is completely absorbed. Turn off the heat and cover the pot with a lid for 5 minutes. Fluff with a fork and let cool.
- Cook lentils: Rinse lentils in a fine mesh strainer under running water. Combine lentils and 2 cups of water in a medium pot. Bring to a boil, then reduce heat to simmer. Cover and cook for 18-20 minutes. Drain the water and let the lentils cool while you prepare the rest of the recipe.
- Make the dressing: In a small bowl, combine shallots and apple cider vinegar. Let sit for 10-15 minutes. Then, add in olive oil, honey, chopped parsley, dijon mustard, salt and pepper. Whisk together.
- Massage kale: In a large mixing bowl, add chopped kale and about 1 tablespoon of the vinaigrette. Massage the kale with your hands for 2-3 minutes or until it is tender and soft.
- Assemble the salad: To the bowl, add quinoa, lentils, bell pepper, feta cheese, and dried cherries. Mix in the dressing and mix well to combine. Season with more salt and pepper if needed. Serve and enjoy!
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Chase Mazur says
The Honey Dijon Vinaigrette is amazing on its own, but gives the salad an awesome flavor with the right amount of bite.