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This lentil quinoa salad has been one of my favorite warm-weather meals for years, especially when I want a fresh dish packed with good ingredients. Quinoa, lentils, and roasted red peppers turn a simple salad into a colorful lunch or easy side dish with plenty of texture and amazing Mediterranean flavor that only takes me 25 minutes to make.
A hearty grain salad like this lentil quinoa salad is exactly the kind of recipe I keep in my back pocket during spring and summer. Quinoa and lentils make it satisfying, while roasted peppers, spinach, and a tangy dressing keep it fresh and light. This salad is the equivalent of my favorite winter dish, which is Moroccan stew with chickpeas and quinoa cous cous. If you need a break from your plain salads this summer, add this recipe to your menu.
This recipe started as a sort of use whatever ingredients I have for a quick lunch, and quickly turned into something I make on purpose over and over again. I needed another salad in rotation since it felt like I was making my vegan orzo salad every week. I also needed it to be quick, easy, and full of protein and fiber. My boys can be fussy with lentils, but the first time I made this salad, they were absolutely ravenous after an entire day in the pool, and they did not even leave a piece of quinoa on their plates.
Bright, heart, and packed with plant-based goodness, this lentil quinoa salad really appeals to me as a mom and a health coach. Quinoa is a superfood with many potential health benefits thanks to its impressive nutritional composition and bioactive components. The lentils add additional fiber, iron, and protein, while the roasted peppers add a natural sweetness. This salad may taste light and fresh, but it works hard to keep everyone fueled for the rest of the day.
The process for making this salad is already incredibly easy, and it can be made even easier by using ready-made ingredients. I cook quinoa and lentils, I make them from scratch, then I roast and chop the peppers, cut up the spinach, and then toss everything together with lemon juice, balsamic vinegar, salt, pepper, and vegan feta. If the grains are still a little warm, I mix the spinach in right then so it softens slightly, and after a quick chill in the fridge, the whole salad tastes even better.
I love making this lentil quinoa salad for potlucks, and a few years ago, my family and I were on our way to dinner at a friend’s place. We hit the most insane traffic on the way there and were certainly going to miss dinner. We decided to turn back and head home at the next exit, but we were sitting still for over an hour. When we got home, I apologized to my boys, thinking they must be starving. Little did I know they had been eating the salad straight out of the bowl at the back when they figured we were not going to dinner. Ha! Be sure to try this salad so you can see why my boys love it so much.
🥘 Ingredients
The ingredients list for a lentil quinoa salad is quite simple, but each item adds something important to the final bowl. This is everything I use:
Cooked quinoa: Quinoa makes the base hearty and fluffy, and I love how it soaks up the lemon and balsamic.
Roasted peppers: I like using red or yellow bell peppers for a sweet and smoky flavor.
Fresh spinach: Chopped spinach adds freshness, color, and an easy veggie boost.
Cooked lentils: I include these for protein, fiber, and a hearty bite.
Lemon juice: A little lemon juice brightens the whole salad and keeps it tasting fresh.
Balsamic vinegar: This gives the salad a slightly sweet, tangy finish that really complements the roasted peppers.
Sea salt and black pepper: I use these simple seasonings to add a bit of warmth and elevate the flavors in the dish.
Vegan feta: I like adding vegan feta for a creamy, tangy finish. It is optional, and you can use store-bought, but I prefer to make my own vegan feta cheese.
🔪 How To Make
On those extra hot days, when I want to spend as little time in the kitchen as possible, I make this lentil quinoa salad. This is how easy it is to throw together:
Cook the lentils: First, I cook my lentils according to the package instructions.
Cook the quinoa: Then I cook my quinoa either following the pressure cooker quinoa method, or the guide on how to cook quinoa on the stove.
Roast the pepper: Next, I char my peppers in the oven until the skin is blackened, place them in a glass bowl covered with plastic wrap, and let them sweat. Then I peel the charred skin from the peppers, remove the stalk and seeds, and chop the peppers into small pieces.
Add ingredients to bowl: Into a large bowl, I add the quinoa, lentils, roasted peppers, spinach, lemon juice, balsamic vinegar, salt, and black pepper.
Mix well and serve: I give everything a good mix and fold in crumbled feta before serving.
My #1 Secret Tip for this lentil quinoa salad recipe is to dress it while the quinoa and lentils are just slightly warm. I like cooking them fresh, specifically for this purpose. That little bit of warmth helps the lemon juice, balsamic vinegar, salt, and pepper soak into the grains instead of sitting on the outside, which makes the whole salad taste more flavorful once it chills.
Other Tips To Keep In Mind:
- Cool the quinoa: If my quinoa is piping hot, I let it cool for a few minutes before mixing so it does not steam the peppers and feta too much. I want it warm enough to absorb flavor, but not so hot that it makes the salad limp.
- Use firm lentils: I stick with brown or green lentils that still hold their shape well. Softer lentils can break apart as you toss the salad, making it mushy instead of fresh.
- Dry the peppers: If I am using jarred roasted peppers, I pat them dry or give them a quick drain first. Too much excess liquid can water down the dressing and make the salad less punchy.
- Taste before chilling: I always taste the salad before it goes into the fridge and adjust the salt, lemon, or balsamic if needed. Cold foods mute flavor slightly, so starting with a well-seasoned bowl makes a big difference.
- Let it rest: Even 20-30 minutes in the fridge helps the flavors settle and mingle.
📖 Variations
These are a few of my favorite ways to switch up a lentil quinoa salad, depending on the season, or what I have in the fridge:
Mediterranean crunch: I add 1/2 cup chopped cucumber and 1/4 cup sliced kalamata olives for a briny, extra fresh version. Whenever I make this version, I usually include a side of Greek salad dressing.
Roasted veggie bowl: Sometimes I make this salad as a complete meal, and add 1 cup of roasted zucchini and 1 cup of roasted cauliflower. My husband loves eating this for dinner on very hot nights.
Herby lemon: I mix in 1/4 cup chopped parsley and 5-6 chiffonade mint leaves, along with an additional tablespoon of fresh lemon juice. This is great alongside main dishes like vegan schnitzel.
🍽 Serving Suggestions
If you are planning on making this lentil quinoa salad for dinner, I recommend serving it with tofu meatballs. You could even use it as a base in a BBQ jackfruit bowl instead of rice.
My boys all have their own unique way of enjoying this salad. One of them coats it in avocado green goddess dressing and scoops it up with baked corn tortilla chips. While the other uses it to fill an almond flour tortilla along with crispy air fryer tempeh and a small drizzle of vegan Italian dressing.
🧊 Storing And ♨️ Reheating
Refrigeration: I store lentil quinoa salad in an airtight container in the fridge for up to 5 days. The flavor actually gets better after it sits for a bit.
Freezing: I do not freeze this salad once it is fully mixed, as the vegetables lose their texture after thawing. Quinoa and lentils can be stored separately in freezer-safe containers for up to 5 months.
Reheating: This salad is best served cold or at room temperature, so I do not reheat it.
❓Recipe FAQs
Quinoa can taste bitter if the natural coating on the outside, called saponin, is still hanging around. Even if the package says it is pre-rinsed, I still like to give quinoa a really good rinse in a fine mesh strainer before cooking, rubbing it lightly with my fingers under water for about 30 seconds. It also helps to cook the quinoa in vegetable broth instead of plain water.
Extra liquid comes from jarred roasted peppers, freshly cooked grains that were not cooled enough, or vegetables releasing moisture as they sit. I try to drain or pat dry the peppers before chopping, and if the quinoa is very warm, I allow it to cool before combining everything. If the salad has already gone a little watery, I stir it well and add an extra spoonful or two of cooked quinoa to soak up the moisture.
I like canned brown or green lentils as they stay firm after mixing. French lentils are another great option if you can find them canned or vacuum-packed. If I am using canned lentils, I always drain and rinse them well, then let them dry for a few minutes so they do not water down the salad.
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Lentil Quinoa Salad
This lentil quinoa salad has been one of my favorite warm-weather meals for years, especially when I want a fresh dish packed with good ingredients. Quinoa, lentils, and roasted red peppers turn a simple salad into a colorful lunch or easy side dish with plenty of texture and amazing Mediterranean flavor that only takes me 25 minutes to make.
Servings: 4
Calories: 440kcal
- My #1 Secret Tip for this lentil quinoa salad recipe is to dress it while the quinoa and lentils are just slightly warm. I like cooking them fresh, specifically for this purpose. That little bit of warmth helps the lemon juice, balsamic vinegar, salt, and pepper soak into the grains instead of sitting on the outside, which makes the whole salad taste more flavorful once it chills.
- Cool the quinoa: If my quinoa is piping hot, I let it cool for a few minutes before mixing so it does not steam the peppers and feta too much. I want it warm enough to absorb flavor, but not so hot that it makes the salad limp.
- Use firm lentils: I stick with brown or green lentils that still hold their shape well. Softer lentils can break apart as you toss the salad, making it mushy instead of fresh.
- Dry the peppers: If I am using jarred roasted peppers, I pat them dry or give them a quick drain first. Too much excess liquid can water down the dressing and make the salad less punchy.
- Taste before chilling: I always taste the salad before it goes into the fridge and adjust the salt, lemon, or balsamic if needed. Cold foods mute flavor slightly, so starting with a well-seasoned bowl makes a big difference.
- Let it rest: Even 20-30 minutes in the fridge helps the flavors settle and mingle.
Calories: 440kcal | Carbohydrates: 67g | Protein: 21g | Fat: 11g | Saturated Fat: 2g | Sodium: 899mg | Potassium: 925mg | Fiber: 14g | Sugar: 5g | Vitamin A: 1589IU | Vitamin C: 23mg | Calcium: 85mg | Iron: 8mg