Lentil Quinoa Salad - Plant Protein Power Couple | Hurry the Food Up

Lentil Quinoa Salad – Plant Protein Power Couple

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The salad is served on two plates with forks and a small bowl of olive oil and a bowl with spinach that are on the white table | Hurry The Food Up

Today, we’ve got a delicious lentil quinoa salad for you to try! The protein-packed base of red lentils and quinoa is jazzed up with crunchy almonds, tangy olives and creamy avocado.

Toss all that in a sweet, sharp dressing of olive oil, honey and vinegar and you’ve got a lentil quinoa salad that is sure to become a favourite!

At a solid 520 calories per serving and a whopping 15g protein, this hearty lentil salad is the perfect lunchtime fuel, or a light summer dinner.

In fact, this would be a great recipe to incorporate into our vegetarian weight loss meal plan!

Lentil quinoa salad: a salad of superfoods

As a legume, lentils are super healthy and a great addition to a vegetarian diet. They are high in protein, potassium and fibre, and low in sodium and saturated fats.

The combination of high protein and high fibre means that a lentil salad will keep you full for a long time.

Low fat content means that the overall calorie count remains low, so if weight loss is your goal, it could be handy to have a lentil salad recipe to hand!

The salad ingredients such as quinoa, red lentils, avocado, olive oil, almonds, olives, spinach etc. | Hurry The Food Up
Cooked quinoa and red lentils are in the bowl with a table spoon and with a bowl of spinach | Hurry The Food Up

What kind of lentils should I use?

There are many different types of lentils, all of which have similar health benefits. Our lentil quinoa salad calls for red lentils – but even red lentils can be broken down into different varieties ranging in colour from yellow, to orange to actually red.

Look for red lentils in Indian and Middle-eastern stores, where red lentils are called ‘masoor’ and yellow lentils are called ‘channa’.

If you want to experiment more with lentils try our turkish lentil salad, which uses brown lentils, or our lentil stew, also made with red lentils.

What’s so great about quinoa?

The other key player in this lentil quinoa salad, is of course, quinoa! Quinoa has become very popular as a superfood over the past few years – and with good cause!

Like lentils, quinoa is also high in protein and fibre.

Unlike many other plant proteins, quinoa is a complete protein. This means it contains all 9 essential amino acids in sufficient quantities. So a quinoa salad is pretty much as healthy as it gets!

If you’re vibing with quinoa salads, try our thai quinoa salad! Or, why not get creative with it and try a quinoa breakfast porridge?

The salad is ready on two plates with forks and a bowl with spinach that are on the white table | Hurry The Food Up

Nuts, spinach and other bits and bobs!

What really makes this cold lentil salad recipe POP, both in terms of health and flavour, are all the yummy ingredients that we’ve added to the lentils and quinoa.

You’ve got chopped almonds, for an extra kick of healthy fat to keep you full longer, as well as a crunchy texture to complement the soft grains.

You’ve also got olives, whose rich, salty tang cuts through the milder flavours of the lentils, quinoa and avocado, making a delicious addition. They also lend a kind of mediterranean quinoa salad taste!

A couple of handfuls of spinach brings all the nutrients of leafy greens into the mix. That includes iron, calcium and magnesium!

And finally the avocado! Everyone’s favourite superfood, adding a bit of creamy, healthy avocado is always a good idea, and this lentil quinoa salad is no exception.

Tips and tricks

A good thing about this lentil quinoa salad recipe is that the lentils and quinoa can be cooked together in the same pan. Less washing up!

It is also easily vegan-ized, if you replace honey with agave syrup or any vegan sweetener of your choosing.

And while you’re at it why not make a double batch and keep half in the fridge for the next day? This way you can enjoy it hot and cold, plus with salads like this, the flavours tend to infuse overnight, making it even more delicious the day after!

We hope you enjoy making this lentil quinoa salad!

Lentil quinoa salad is served on two plates with a small bowl of olive oil on the white table | Hurry The Food Up
The salad is served on two plates with forks and a small bowl of olive oil and a bowl with spinach that are on the white table | Hurry The Food Up
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5 from 5 votes

Lentil Quinoa Salad

In this superfood salad red lentils and quinoa are jazzed up with crunchy almonds, tangy olives and creamy avocado.
Course Salad, Side
Time 27 minutes
Prep Time 7 minutes
Cook Time 20 minutes
Total Time 27 minutes
Servings 2 servings
Calories 520kcal

Ingredients

Salad

Dressing

Instructions 

  • Drain and rinse the quinoa and red lentils. Add both to a pot with double the amount of water and a bit of salt or vegetable broth. Bring to a boil, then set to low heat. Simmer for 15-17 minutes until all water is absorbed / evaporated. Cover and let the mix steam for 5 minutes.
  • In a medium sized bowl mix the quinoa, lentils, chopped almonds, chopped green olives, torn baby spinach leaves, chili flakes, and black pepper/salt to taste until incorporated. Then fold in the diced avocado gently, to avoid smashing it.
  • In a small bowl or plate mix the olive oil, apple cider vinegar, honey and salt.
  • Serve the lentil quinoa salad with the dressing and enjoy.

Notes

Like this recipe? We have more:
Hearty and healthy Vegan Lentil and Potato Salad
Big on avocado Avocado and Chickpea Salad
Lentil loving Arugula Lentil Salad 
Keen on quinoa Quinoa Burgers
Protein packed Lentil and Bean Salad
 

Nutrition

Nutrition Facts
Lentil Quinoa Salad
Amount per Serving
Calories
520
% Daily Value*
Fat
 
29
g
45
%
Saturated Fat
 
4
g
25
%
Polyunsaturated Fat
 
4
g
Monounsaturated Fat
 
19
g
Sodium
 
1494
mg
65
%
Potassium
 
920
mg
26
%
Carbohydrates
 
54
g
18
%
Fiber
 
17
g
71
%
Sugar
 
11
g
12
%
Protein
 
15
g
30
%
Vitamin A
 
3398
IU
68
%
Vitamin C
 
15
mg
18
%
Calcium
 
92
mg
9
%
Iron
 
5
mg
28
%
* Percent Daily Values are based on a 2000 calorie diet.
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About Dave

From the UK to Germany with many stops along the way. Food without meat is the best type of food. And I plan to share it!

This article has been medically reviewed by James Bell

Healthy, nutritious and absurdly tasty food? That’s what I’m all about. I love recipes which are full of flavour but are good for you too. My job in family medicine led me to become a nutrition professional as well, with an aim to get people healthier just by the food they eat.

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