Lentil quinoa salad is satisfying as a side or complete meal and is high in protein and fibre, with lentils, quinoa, cashews, fresh vegetables and herbs.
This lentil quinoa salad is perfect if you’re looking for a nutrient-packed and satisfying salad that can be enjoyed as a side or as a complete meal. It is an easy-to-make, earthy salad packed with protein, fibre and flavour.
Whether you’re vegan, vegetarian, or just looking to add more plant-based meals to your diet, I highly recommend it. I’d love to hear if you make it and enjoy it. Alternatively, you can find more salad recipes on my website.
Ingredients for lentil quinoa salad
This salad is easy to make with herbs, summer vegetables and some pantry staples. To enjoy this lentil salad, you will require:
- Canned brown lentils
- Cooked quinoa (see instructions for cooking quinoa)
- Mint
- Parsley
- Spring onion
- Cucumber
- Red capsicum or tomato
- Raw cashews
- Dates
- Extra virgin olive oil
- Maple syrup
- Lemon juice
- Salt and pepper
Why use canned lentils for your lentil salad?
Canned lentils are a quick and easy way to add lentils to a salad or bulk up a dish like bolognese sauce.
Lentils are high in protein and fibre and can be eaten hot or cold. When drained from the can, they do not require further cooking.
If you want to cook your own lentils rather than use canned ones—no worries. That is absolutely an option. I suggest canned lentils as they are a convenient option and a pantry staple you can keep on hand.
The importance of draining and rinsing canned legumes for your salad
If legumes such as chickpeas, lentils or kidney beans are canned in brine, draining and rinsing them will remove nearly half of the sodium. So that’s one good reason to give them a decent rinse.
If you’re following a low-FODMAP diet, rinsing legumes can also reduce their FODMAP content, as the oligosaccharides can leach out of the food and into the water. See Monash University’s website for details on including legumes in your diet.
To rinse canned legumes, pour the contents of the can into a colander over the sink. Then rinse under cold tap water.
Larger legumes, such as chickpeas and kidney beans, can be shaken to rinse all the beans. I find it better to stir or rake through lentils with my fingers when rinsing to remove the gelatinous layer between the individual lentils.
Rinsing canned lentils will improve their texture and is essential in a dish such as salads. However, in a soup or stew, the liquid may thicken it and add a smoothness to the mouth feel. So it all depends on the dish.
Delicious ways to serve lentil and quinoa salad
Lentil quinoa salad is best served cold, straight from the fridge, or at room temperature.
It can be served on its own or is delicious served alongside:
- Grilled fish or chicken
- Crumbled feta
- Slices of grilled halloumi
- Crispy polenta chips
- Toasted pita bread
- Mint yogurt dressing
This salad recipe is similar to tabouleh. So, you may serve it in the same way.
How to store quinoa lentil salad and keep it fresh for days
This salad will keep in the fridge for 3 to 5 days.
If you intend to keep it for a few days or eat it a few days after making it, add the cucumber and tomato immediately before serving so they stay fresh and don’t soften.
Have you tried this salad? Share your results.
I’d love to hear how your salad turned out. Did you make any adjustments or add your own twist? What did you serve it with, or did you enjoy it as a complete meal? Let me know in the comments below.
Want to try other salad recipes with quinoa?
Craving more quinoa salads? Try these delicious salad recipes that contain quinoa:
- Roasted cauliflower orange and quinoa
- Roast pumpkin with quinoa
- Shaved Brussels sprouts and quinoa
- 15 Simple quinoa salad recipes
- Quinoa salad with mandarin and pomegranate
Alternatively, you can invent your own satisfying meal-worthy salad. Try following my formula for delicious and satisfying grain bowls, which can include quinoa.
Lentil Quinoa Salad
Ingredients
Ingredients – Salad
- 1 x 400 g can brown lentils, drained and rinsed
- 1 cup cooked quinoa (~ ¼ cup uncooked)
- 1 cup fresh mint, coriander or basil, finely chopped
- 1 cup parsley, finely chopped
- 1 spring onion, finely sliced
- ½ cup diced cucumber
- ½ cup diced red capsicum or tomato
- ¼ cup cashew pieces
- 6 dates, thinly sliced (or ¼ cup currants)
Ingredients – Dressing
- 3 tablespoons extra virgin olive oil
- 1 tablespoon maple syrup, honey or brown sugar
- juice of a lemon
- pinch salt and pepper
Instructions
- Combine all salad ingredients in a mixing bowl.
- Mix dressing ingredients together in a small bowl.
- Stir dressing through the salad. Enjoy!
Notes
Unsure how to cook quinoa? Check out my recipe for cooked quinoa.
![Parsnip Cake [Gluten-Free]](https://www.joyfuleatingnutrition.com/joycontent/uploads/2024/12/Parsnip-cake-480x650.jpg)
2 comments
This sounds so delicious and healthy. Can’t wait to try it.
I’m so glad you shared this recipe, I am enjoying your blog and recipes so much!! This recipe looks so delicious and healthy. Can’t wait to see what you cook up next!