Bursting with vibrant Mediterranean flavors and packed with plant-based power, this Mediterranean Lentil and Quinoa Salad is the ultimate hearty, high-fiber dish. Earthy brown or French green lentils pair with fluffy, nutty quinoa, crisp English cucumbers, sweet cherry tomatoes, sharp red onion, briny Kalamata olives, and creamy crumbled feta cheese—all tossed in a zesty lemon-herb vinaigrette.
The secret to a pristine lentil and quinoa salad that doesn’t turn mushy is Using French Green (Puy) or Brown Lentils Cooked Just Al Dente, and Cooling Both the Grains and Legumes Completely Before Dressing. Unlike red or yellow lentils which break down into puree, whole green or brown lentils hold their firm shape perfectly alongside fluffy quinoa.
Why You’ll Love This Salad
- Complete Plant-Based Protein: Combining lentils and quinoa provides a complete amino acid profile, keeping you full and satisfied for hours.
- Meal Prep Champion: Holds up brilliantly in the refrigerator for up to 5 days without getting soggy—in fact, the flavors improve as it marinate!
- Globally Accessible Ingredients: Simple pantry staples easily found across North America, Europe, and the Middle East.
- Naturally Gluten-Free & Easily Veganized: Naturally gluten-free, and simple to make vegan by swapping or omitting the feta.
Key Ingredients Overview
- Lentils: French green (Puy) or brown lentils boiled until tender yet firm.
- Quinoa: White, red, or tricolor quinoa cooked in vegetable broth or salted water for extra flavor.
- Crisp Vegetables: Diced English cucumber, halved cherry tomatoes, green bell pepper, and finely diced red onion.
- Mediterranean Touches: Pitted Kalamata olives, crumbled feta cheese, and fresh flat-leaf parsley and mint.
- Lemon-Herb Vinaigrette: High-quality extra virgin olive oil, fresh lemon juice, red wine vinegar, minced garlic, dried oregano, salt, and pepper.
Step-by-Step Instructions
1.Cook the Lentils & Quinoa:20 min.
In one saucepan, combine ¾ cup rinsed French green or brown lentils with 2½ cups water and a pinch of salt; bring to a boil, reduce heat, and simmer for 18 to 20 minutes until tender but firm. In a second saucepan, combine ¾ cup rinsed dry quinoa with 1½ cups water or vegetable broth; bring to a boil, cover, reduce heat to low, and simmer for 15 minutes until liquid is absorbed.
2.Drain, Fluff & Cool Completely:10 min.
Drain any remaining water from the lentils. Fluff the cooked quinoa with a fork. Spread both the lentils and quinoa out onto a large baking sheet or tray in a single layer to cool down to room temperature (about 10 to 15 minutes).
3.Whisk the Lemon-Herb Vinaigrette:3 min.
In a small bowl or mason jar, whisk together ⅓ cup extra virgin olive oil, 3 tablespoons fresh lemon juice, 1 tablespoon red wine vinegar, 2 minced garlic cloves, 1 teaspoon dried oregano, ¾ teaspoon salt, and ¼ teaspoon black pepper until emulsified.
4.Chop & Combine the Veggies:5 min.
In a large serving bowl, combine 1 cup diced English cucumber, 1 cup halved cherry tomatoes, ½ diced green bell pepper, ⅓ cup finely diced red onion, ½ cup pitted halved Kalamata olives, ½ cup finely chopped fresh parsley, and ¼ cup chopped fresh mint.
5.Toss, Dress & Finish:2 min.
Add the cooled lentils and quinoa to the bowl with the vegetables. Pour the vinaigrette over top and toss thoroughly to combine. Gently fold in ½ cup crumbled feta cheese. Garnish with extra herbs and serve!
Expert Tips for Success
- Avoid Red or Yellow Lentils: Red and yellow lentils split easily when boiled and turn soft and porridge-like. Stick to French green, black beluga, or standard brown lentils for a firm, bite-sized crunch.
- Marinate for Maximum Flavor: While delicious immediately, letting this salad rest in the fridge for 1 to 2 hours allows the lentils and quinoa to soak up the garlic-lemon dressing!
- Quick Shortcut Option: Need dinner in 10 minutes? Use pre-cooked vacuum-packed lentils or canned lentils (rinsed and drained thoroughly) to skip the boiling step entirely.
The Recipe Card
- Prep Time: 15 mins
- Cook/Cool Time: 30 mins
- Total Time: 45 mins
- Yield: 6 Servings
Ingredients:
- Grains & Legumes: ¾ cup Dry French Green or Brown Lentils (rinsed), ¾ cup Dry Quinoa (rinsed), 4 cups Water/Broth (divided).
- Produce & Add-ins: 1 cup English Cucumber (diced), 1 cup Cherry Tomatoes (halved), ½ Green Bell Pepper (diced), ⅓ cup Red Onion (finely diced), ½ cup Kalamata Olives (halved), ½ cup Fresh Parsley (chopped), ¼ cup Fresh Mint (chopped), ½ cup Feta Cheese (crumbled).
- The Dressing: ⅓ cup Extra Virgin Olive Oil, 3 tbsp Fresh Lemon Juice, 1 tbsp Red Wine Vinegar, 2 Garlic Cloves (minced), 1 tsp Dried Oregano, ¾ tsp Salt, ¼ tsp Black Pepper.
Instructions:
Simmer lentils in salted water for 18–20 minutes until tender-firm; drain. Simmer quinoa in 1½ cups water for 15 minutes; fluff. Spread both on a tray to cool completely. Whisk olive oil, lemon juice, red wine vinegar, garlic, oregano, salt, and pepper for dressing. Combine cooled grains, cucumber, tomatoes, bell pepper, red onion, olives, parsley, and mint in a large bowl. Pour dressing over, toss, and gently fold in crumbled feta. Serve cool or at room temperature!
