POWER-PACKED LENTIL AND QUINOA SALAD
This power-packed lentil and quinoa salad is a light yet nourishing dish that offers a perfect balance of plant-based protein, fibre and healthy fats. The combination of lentils and quinoa provides a complete source of essential amino acids, making this meal both satisfying and highly nutritious. Juicy cherry tomatoes add a refreshing burst of flavour, while a drizzle of olive oil enhances the dish with heart-healthy monounsaturated fats. This salad is incredibly easy to prepare and can be enjoyed as a standalone meal or a nutritious side dish. Whether you’re looking for a post-workout meal, a quick lunch, or a refreshing summer dish, this salad is packed with energy-boosting nutrients that support muscle recovery and digestion. Enjoy a wholesome, delicious and protein-rich salad that fuels your body while keeping your taste buds satisfied.
RECIPE CATEGORY
Salad, Lunch, Side
SERVING SIZE
1
CUISINE
Mediterranean
PREPARATION/TECHNIQUES
No-Cook, 5 Ingredients or Less, Prepared in Advance
OCCASION/HOLIDAY
Healthy Eating, Picnic, Summer Refreshment, Post-Workout Meal
SPECIAL CONSIDERATION/DIETARY CONCERNS
Healthy, High Protein, High Fibre, Quick & Easy, Vegan, Wheat / Gluten-Free
DISH TYPE
Salad
INGREDIENTS
The following are the ingredients we need to prepare the lentil and quinoa salad.
- 40g cooked lentils
- 40g cooked quinoa
- 10g cherry tomatoes, halved
- 1 tsp olive oil
FULL NUTRITIONAL INFORMATION
- Calories: 180 kcal
- Protein: 8g
- Carbohydrates: 22g
- Fibre: 4g
- Fat: 6g
- Saturated Fat: 1g
- Sodium: 10mg
- Sugar: 2g
PREPARATION
- Prepare The Lentils: If using dry lentils, rinse them thoroughly under cold water. Boil in a pot with a 3:1 water-to-lentil ratio for 15-20 minutes until tender. Drain and let cool. If using canned lentils, rinse them well to remove excess sodium.
- Cook The Quinoa: Rinse the quinoa under cold running water to remove bitterness. In a saucepan, bring a 2:1 water-to-quinoa ratio to a boil. Add quinoa, reduce heat, cover and simmer for 12-15 minutes until the grains are tender and the water is absorbed. Fluff with a fork and let cool.
- Prepare The Tomatoes: Wash and slice the cherry tomatoes in half for easy mixing and a balanced texture in the salad.
- Assemble The Salad: In a serving bowl, combine the cooked lentils and quinoa. Add the halved cherry tomatoes.
- Drizzle With Olive Oil: Pour the olive oil over the salad and toss gently to coat all ingredients evenly.
- Serve Immediately: Enjoy fresh, or refrigerate for 15 minutes before serving to allow the flavours to meld together.
PREP TIME
5 minutes
COOKING TIME
15 minutes (if lentils and quinoa are not pre-cooked)
TIPS
Here are some helpful tips for you when making this lentil and quinoa salad.
- Use Pre-Cooked Lentils And Quinoa For Convenience: This significantly reduces prep time and makes the salad an easy meal prep option.
- Enhance The Flavour: Add a squeeze of lemon juice, a pinch of sea salt, or a sprinkle of black pepper to elevate the taste.
- Chill For A Refreshing Salad: Let the salad sit in the fridge for 15-20 minutes before serving for a cooler, more refreshing dish.
- Ensure Quinoa Is Fluffy: Avoid stirring the quinoa while cooking to prevent it from becoming mushy. Let it sit covered for 5 minutes after cooking before fluffing with a fork.
- Choose The Right Lentils: Green or brown lentils hold their shape well in salads, while red lentils tend to become mushy and are better suited for soups.
- Make It Heartier: Add a handful of fresh spinach or rocket leaves for extra greens and nutrients.
- Avoid Over-Dressing: Since olive oil is the only dressing, use it sparingly to avoid overpowering the delicate flavours of the lentils and quinoa.
VARIATIONS
- Protein Boost: Add 50g grilled chicken, tofu, or chickpeas for additional protein.
- Spicy Kick: Sprinkle red pepper flakes or add a dash of hot sauce for extra heat.
- Crunchy Texture: Toss in a handful of toasted almonds, pumpkin seeds, or sunflower seeds for extra crunch and healthy fats.
- Dairy Addition: Crumble feta or goat cheese over the salad for a creamy contrast.
- Zesty Twist: Mix in freshly chopped herbs such as parsley, basil, or coriander for added freshness and flavour.
PREPPING AND STORAGE
- Refrigeration: Store leftovers in an airtight container in the fridge for up to 3 days. The flavours will intensify over time, making it even tastier.
- Freezing: Freezing is not recommended, as the texture of quinoa and lentils can change upon thawing.
- Meal Prep Tip: Prepare a batch of cooked lentils and quinoa in advance, store them separately in the fridge and assemble fresh salads throughout the week.
