Mediterranean Quinoa & Lentil Salad
This Mediterranean-inspired quinoa and lentil salad is a vibrant dish that combines the nutty flavors of red and white quinoa with protein-packed lentils and crisp vegetables. Bursting with freshness from herbs and a zesty vinaigrette, this salad makes a nutritious and satisfying meal or side dish. It's an excellent choice for meal prep as its flavors deepen when allowed to rest overnight. Perfect for picnics, gatherings, or as a healthy lunch option, serving it slightly chilled enhances the delightful taste of this colorful salad. Enjoy with family and friends or store leftovers for a quick lunch throughout the week!
N/A
Servings
220
Calories
15
Ingredients
Ingredients
Quinoa (red and white mix)
2 cups (rinsed)
Kosher salt
3/4 teaspoon (to taste)
Extra-virgin olive oil
1 tablespoon (for coating quinoa)
Extra-virgin olive oil
1/3 cup (for vinaigrette)
White vinegar or rice vinegar
3 tablespoons (for vinaigrette)
Fresh lemon juice
3 tablespoons (for vinaigrette)
Lemon zest
1-2 tablespoons (finely grated)
Fresh ground black pepper
to taste (for seasoning)
Roma tomatoes
3/4 cup (chopped)
English cucumber
3/4 cup (diced (1/2 inch))
Scallions
1/2 cup (thinly sliced)
Red bell pepper
3/4 cup (diced (1/4 inch))
Cooked red lentils
1 cup (cooled)
Cooked mung beans
1 cup (cooled)
Fresh flat-leaf parsley
4 tablespoons (chopped)
Instructions
1
Rinse the quinoa under cold water in a fine-mesh strainer until the water runs clear, then drain well.
2
In a large pot, bring 7 cups of water to a boil over high heat.
3
Once boiling, stir in 3/4 teaspoon of kosher salt and add the rinsed quinoa. Reduce the heat to a simmer and cook uncovered for 15 to 20 minutes, stirring occasionally. If necessary, add more boiling water to keep the quinoa submerged until tender.
4
After cooking, drain the quinoa and rinse it under cold water to stop the cooking process.
5
Transfer the cooled quinoa to a foil-lined, rimmed baking sheet, then drizzle with 1 tablespoon of extra-virgin olive oil and toss lightly to coat. Spread the quinoa out evenly to cool completely.
6
In a small bowl, whisk together the white or rice vinegar, 3 tablespoons of fresh lemon juice, and 1/3 cup of extra-virgin olive oil to form a vinaigrette. Add the finely grated lemon zest, and season to taste with salt, black pepper, and additional vinegar or lemon juice if desired.
7
In a large serving bowl, gently fluff the cooled quinoa to break up any clumps.
8
Add the chopped tomatoes, diced cucumbers, sliced scallions, diced red bell peppers, cooked red lentils, cooked mung beans, and chopped parsley to the quinoa. Pour in 1/2 cup of the prepared vinaigrette and toss the salad gently to combine all ingredients evenly.
9
Taste the salad and adjust seasoning with more vinaigrette, salt, and pepper as needed.
10
You can serve the salad immediately or refrigerate it for up to a day. If preparing in advance, let it sit at room temperature for 30 to 45 minutes before serving to enhance the flavors and ensure it's not too cold.
Nutrition Information
15g
Fat
23g
Carbs
6g
Protein
4g
Fiber
Frequently Asked Questions
Frequently Asked Questions
What is the Mediterranean Quinoa & Lentil Salad?
It is a vibrant, nutrient-dense salad combining red and white quinoa with protein-rich lentils, mung beans, crisp vegetables, and a zesty lemon vinaigrette.
Is this recipe vegan?
Yes, this recipe is entirely plant-based and vegan-friendly.
Is the salad gluten-free?
Yes, all the primary ingredients including quinoa, lentils, and mung beans are naturally gluten-free.
How many calories are in a serving?
Each serving contains 220 calories.
What is the protein content of this salad?
This salad provides 6 grams of protein per serving.
What type of quinoa is recommended?
A mixture of red and white quinoa is used to provide a nutty flavor and appealing color.
How long does it take to cook the quinoa?
The quinoa should be simmered uncovered for 15 to 20 minutes until tender.
Why should I rinse the quinoa before cooking?
Rinsing quinoa under cold water helps remove its natural bitter coating.
What goes into the vinaigrette?
The dressing is a blend of extra-virgin olive oil, white or rice vinegar, fresh lemon juice, and finely grated lemon zest.
Can I use rice vinegar instead of white vinegar?
Yes, the recipe allows for either white vinegar or rice vinegar in the vinaigrette.
What vegetables are in this salad?
The salad includes Roma tomatoes, English cucumber, scallions, and red bell peppers.
How should I prepare the cucumber?
The English cucumber should be diced into 1/2 inch pieces.
What is the recommended cut for the red bell pepper?
The red bell pepper should be diced into 1/4 inch pieces.
What kind of lentils are used?
The recipe calls for 1 cup of cooked and cooled red lentils.
Are there any other beans in the recipe?
Yes, the salad also includes 1 cup of cooked and cooled mung beans.
What herb is used for seasoning?
Fresh chopped flat-leaf parsley is used to add freshness to the salad.
How much fiber is in this dish?
The salad contains 4 grams of fiber per serving.
What is the fat content?
There are 15 grams of fat per serving, primarily from the extra-virgin olive oil.
How many carbohydrates are in a serving?
Each serving contains 23 grams of carbohydrates.
Can I make this salad for meal prep?
Absolutely; the flavors actually deepen when the salad is allowed to rest overnight.
How should I store leftovers?
Leftovers should be stored in the refrigerator for up to one day.
Should I serve this salad cold?
It is best served slightly chilled or at room temperature for the best flavor profile.
How do I prevent the quinoa from being too hot when mixing?
After cooking and rinsing, spread the quinoa on a foil-lined baking sheet to cool completely.
Why do I drizzle the quinoa with olive oil after cooking?
Tossing the cooled quinoa with a tablespoon of olive oil helps keep the grains separate and adds flavor.
How much lemon juice is required?
You will need 3 tablespoons of fresh lemon juice for the dressing.
What is the total number of ingredients?
There are 15 distinct ingredients used in this recipe.
How do I stop the quinoa from overcooking?
Rinse the cooked quinoa under cold water immediately after draining it.
Can I adjust the seasoning?
Yes, you should taste the final salad and add more vinaigrette, salt, or pepper as needed.
What should I do if the quinoa is in clumps?
Gently fluff the cooled quinoa in a large serving bowl to break up any clumps before adding other ingredients.
Is this salad suitable for picnics?
Yes, it is an excellent choice for picnics and gatherings because it holds up well over time.