There’s something about a bowl piled high with jewel-toned quinoa and earthy lentils, speckled with crisp cucumbers, juicy tomatoes, and bright herbs that instantly wakes up your senses.
This quinoa lentil salad is a fresh, protein-packed meal that eats like a hearty main but feels light and energizing.
It comes together quickly—perfect for busy weeknights, make-ahead lunches, or anyone trying to eat well without spending hours in the kitchen.
I still remember a hectic Monday when back-to-back meetings left me exhausted and tempted by takeout.
Instead, I tossed together cooked quinoa and lentils from the fridge, added crunchy veggies, lemony dressing, and a crumble of feta. In minutes, I’d a colorful bowl that felt both comforting and virtuous.
This salad shines at Sunday meal prep, potlucks, desk lunches, and effortless dinners on warm evenings. Ready to bring this dish to life?
Why You’ll Love It
- Delivers bright, zesty Mediterranean flavors in every bite
- Packs plant-based protein and fiber for a satisfying, hearty meal
- Uses simple, affordable pantry staples plus a few fresh veggies
- Stays fresh for days, perfect for meal prep and lunches
- Adapts easily with extras like nuts, seeds, or roasted vegetables
Ingredients
- 120 g dry green or brown lentils — pick over and rinse to remove debris
- 170 g quinoa — rinse well to remove bitterness
- 480 ml water — for cooking quinoa
- 480 ml water — for cooking lentils
- 5 g fine sea salt — divided use for cooking and dressing
- 60 ml extra-virgin olive oil — good fruity oil for best flavor
- 45 ml fresh lemon juice — from about 1 large lemon
- 10 ml red wine vinegar — adds bright acidity
- 5 ml Dijon mustard — helps emulsify the dressing
- 1 small garlic clove, minced — for a mild garlicky kick
- 2 g freshly ground black pepper — adjust to taste
- 100 g cucumber, diced — choose firm, seedless if possible
- 150 g cherry tomatoes, halved — use sweet, ripe tomatoes
- 60 g red onion, finely chopped — for crunch and sharpness
- 30 g fresh parsley, chopped — flat-leaf preferred for flavor
- 10 g fresh mint, chopped (optional) — adds a fresh, cool note
- 40 g crumbled feta cheese (optional) — use good-quality, briny feta
Step-by-Step Method
Cook the Lentils
Rinse lentils under cold water and remove any debris.
Add them to a small saucepan with water and salt. Bring to a boil, then reduce heat and simmer gently.
Cook until tender but still holding their shape. Drain any excess water.
Spread lentils on a plate to cool slightly before combining with other ingredients.
Cook the Quinoa
Rinse quinoa thoroughly in a fine-mesh strainer to remove bitterness.
Add quinoa, water, and salt to a medium saucepan. Bring to a boil, then reduce heat to low.
Cover and cook until the water is absorbed. Remove from heat and let sit covered.
Fluff gently with a fork and allow it to cool slightly.
Chop the Vegetables and Herbs
Prepare the vegetables while the quinoa and lentils cool. Dice the cucumber into small, even pieces. Halve the cherry tomatoes.
Finely chop the red onion for gentle flavor. Roughly chop fresh parsley and mint if using.
Keep all ingredients ready in separate piles or small bowls for easy assembly.
Whisk the Dressing
Combine olive oil, lemon juice, red wine vinegar, Dijon mustard, minced garlic, salt, and black pepper in a small bowl.
Whisk vigorously until the dressing is emulsified and slightly thickened.
Taste and adjust seasoning if needed. Keep the dressing nearby, as it will be added in stages to build layered flavor.
Dress the Warm Grains
Transfer warm quinoa and lentils to a large mixing bowl.
Drizzle about two-thirds of the dressing over them. Toss gently with a wooden spoon, coating evenly without mashing the grains.
Let the mixture rest briefly. This helps the warm quinoa and lentils absorb the flavors more deeply and evenly.
Rest to Absorb Flavor
Let the dressed quinoa and lentils sit for about 10 minutes.
Allow the grains to cool closer to room temperature while they soak up the dressing. This resting time improves texture and taste.
Avoid refrigerating at this stage. Keep the mixture uncovered or loosely covered while it rests.
Add Vegetables and Herbs
Add cucumber, cherry tomatoes, red onion, parsley, and mint to the dressed quinoa and lentils.
Toss gently to distribute everything evenly. Pour in more of the remaining dressing if the salad looks dry.
Taste and adjust with extra salt, pepper, or lemon juice to brighten the flavors as needed.
Fold in the Feta and Serve
Add crumbled feta just before serving to keep it distinct and creamy.
Fold it in gently so it doesn’t break down too much. Serve the salad slightly warm, at room temperature, or chilled after a short time in the refrigerator.
Adjust seasoning once more just before serving for best flavor.
Ingredient Swaps
- Use brown rice or couscous instead of quinoa, and canned lentils (drained and rinsed) instead of cooking dry lentils for speed.
- For dairy-free/vegan, skip the feta or replace with olives, toasted nuts, or a vegan feta; for nut-free crunch, use pumpkin or sunflower seeds.
- Swap cucumber with bell pepper, cherry tomatoes with any ripe tomato, parsley/mint with cilantro or basil, and red wine vinegar with apple cider or white wine vinegar if that’s what you have.
You Must Know
– Make-Ahead • Best Texture – For prepping 1–2 days ahead, store grains, dressing, and chopped veg/herbs in separate containers; keep feta separately too.
Combine everything within 2–3 hours of serving so tomatoes don’t weep, cucumber stays crisp, and herbs stay bright green.
Serving Tips
- Serve on a large platter, garnished with extra herbs and a lemon wedge.
- Pair with grilled chicken, fish, or tofu for a more substantial main course.
- Spoon into lettuce cups or pita pockets for a handheld lunch option.
- Top with toasted nuts or seeds just before serving for crunch and visual appeal.
- Present in individual bowls, finishing with a drizzle of olive oil and feta.
Storage & Make-Ahead
This salad keeps in the fridge for up to 4 days in an airtight container.
For best texture, store dressing separately and add fresh veggies and herbs within 24 hours of serving.
It doesn’t freeze well—quinoa, lentils, and fresh vegetables become mushy after thawing, so enjoy it refrigerated only.
Reheating
Reheat gently to preserve texture.
Add a splash of water or broth, cover, and warm on low on the stovetop, in a low oven, or in short microwave bursts, stirring occasionally.
Mediterranean Mezze Table Tradition
Once the salad’s gently warmed and ready, I like to carry it straight to a table that feels a bit like a laid‑back Mediterranean mezze spread: small plates crowding together, the hum of conversation, and everyone reaching in for “just one more bite.”
I set the quinoa lentil salad beside a bowl of briny olives, a plate of grilled flatbread, and maybe a dish of creamy hummus, and it suddenly feels less like a simple side and more like part of a relaxed ritual.
What I love most is how mezze invites lingering. I’ll often build the table around this salad:
- Something salty
- Something creamy
- Something crisp and fresh
- Something lightly grilled or charred
Final Thoughts
Give this Quinoa Lentil Salad a try and see how easily it can become a go-to in your weekly rotation.
Feel free to tweak the veggies, herbs, or add-ins to make it perfectly your own.
Frequently Asked Questions
Can I Make This Salad Oil-Free Without Losing Too Much Flavor?
Yes, you can. I’d swap the oil for extra lemon juice, a splash of vinegar, and a spoonful of Dijon. I’ve done this on busy evenings, and the bright, tangy flavors still feel wonderfully satisfying.
Is This Quinoa Lentil Salad Suitable for People With Celiac Disease?
Yes, it’s naturally gluten‑free and safe for most people with celiac disease. I’d still tell you to double‑check labels on quinoa, lentils, mustard, and feta—cross‑contamination once surprised me at a tiny corner market.
How Can I Turn This Salad Into a Complete Packed Work Lunch?
You can turn it into a full lunch by packing a generous portion, adding toasted nuts, extra feta, and avocado. I like tucking in pita, olives, and orange slices—everything feels comforting, bright, and wonderfully satisfying.
What Kind of Quinoa (White, Red, Tricolor) Works Best for Texture?
I’d choose red or tricolor for the best texture—they stay pleasantly chewy. When I pack this for work, those jewel-toned grains hold up beautifully, so you open your lunch to something hearty, colorful, and cozy.
Is This Recipe Appropriate for People With High Blood Pressure?
Yes, it’s generally appropriate, especially since it’s rich in fiber and potassium. I’d simply suggest you reduce the added salt and feta; I’ve done that for my dad’s hypertension, and he still loves it.
Quinoa Lentil Salad
Equipment
- 1 Medium saucepan
- 1 Small saucepan
- 1 Fine mesh strainer
- 1 Cutting board
- 1 Chef's knife
- 1 large mixing bowl
- 1 Small bowl
- 1 Whisk
- 1 Wooden spoon
Ingredients
- 120 gram dry green or brown lentils rinsed
- 170 gram quinoa rinsed
- 480 milliliter water for cooking quinoa
- 480 milliliter water for cooking lentils
- 5 gram fine sea salt divided
- 60 milliliter extra-virgin olive oil
- 45 milliliter fresh lemon juice
- 10 milliliter red wine vinegar
- 5 milliliter Dijon mustard
- 1 small garlic clove minced
- 2 gram freshly ground black pepper
- 100 gram cucumber diced
- 150 gram cherry tomatoes halved
- 60 gram red onion finely chopped
- 30 gram fresh parsley chopped
- 10 gram fresh mint optional; chopped
- 40 gram crumbled feta cheese optional
Instructions
- Rinse the lentils under cold water using a fine-mesh strainer and pick out any debris.
- Add lentils, 480 ml water, and 2 g salt to a small saucepan, bring to a boil, then reduce heat and simmer for 18–22 minutes until tender but not mushy.
- Drain lentils if needed and spread them on a plate to cool slightly.
- Rinse the quinoa thoroughly under cold water in a fine-mesh strainer to remove bitterness.
- Add quinoa, 480 ml water, and 2 g salt to a medium saucepan, bring to a boil, then reduce heat to low, cover, and cook for 15 minutes until water is absorbed.
- Remove quinoa from the heat and let it sit covered for 5 minutes, then fluff with a fork and let cool slightly.
- While the grains cool, chop cucumber, cherry tomatoes, red onion, parsley, and mint, and set aside.
- In a small bowl, whisk together olive oil, lemon juice, red wine vinegar, Dijon mustard, minced garlic, remaining 1 g salt, and black pepper until emulsified.
- Add the warm quinoa and lentils to a large mixing bowl and drizzle over about two-thirds of the dressing, tossing gently to coat.
- Let the mixture rest for 10 minutes to absorb the flavors.
- Add cucumber, cherry tomatoes, red onion, parsley, and mint to the bowl and toss to combine.
- Taste and add more dressing, salt, or pepper as needed.
- Gently fold in crumbled feta cheese if using, just before serving.
- Serve the salad slightly warm or at room temperature, or chill for 30–60 minutes for a colder salad.
Notes
Cynthia Weatherford is a seasoned chef and culinary enthusiast who serves as the Recipe creator of Somonday. With decades of experience in the kitchen and a passion for exploring diverse cuisines, Cynthia brings a blend of creativity and technique to every dish. Known for transforming simple ingredients into show-stopping meals, Cynthia believes that cooking is an art form anyone can master. Dedicated to inspiring home cooks, Cynthia shares approachable recipes, pro tips, and culinary wisdom to make every meal memorable.
