Description
1/2 cup quinoa, rinsed
1/2 cup green or brown lentils, rinsed
2 cups water
1 cup cherry tomatoes, halved
1/2 cup cucumber, diced
1/4 cup red onion, finely chopped
1/4 cup fresh parsley, chopped
1/4 cup crumbled feta cheese (optional)
1/4 cup toasted almonds or sunflower seeds
1/2 teaspoon salt
1/4 teaspoon black pepper
For the Dressing
3 tablespoons olive oil
1 tablespoon lemon juice
1 tablespoon red wine vinegar
1 teaspoon Dijon mustard
1/2 teaspoon honey or maple syrup
1 clove garlic, minced
Directions
In a medium saucepan, combine quinoa, lentils, and water. Bring to a boil, then reduce heat and simmer for 15–20 minutes, until both are tender. Drain any
excess water and let cool.
In a small bowl, whisk together olive oil, lemon juice, red wine vinegar, Dijon mustard, honey, and garlic.
In a large bowl, combine cooked quinoa and lentils with cherry tomatoes, cucumber, red onion, parsley, feta (if using), and toasted almonds.
Drizzle the dressing over the salad and toss well to combine.
Season with salt and black pepper. Serve immediately or chill for 30 minutes for flavors to meld.
Prep Time: 10 minutes, Cooking Time: 20 minutes, Total Time: 30 minutes, Kcal: 320 per serving, Servings: 4
Step-by-Step Guide
Follow these detailed instructions for perfect results every time. First, rinse the quinoa and lentils thoroughly in a fine-mesh strainer to remove any bitterness. In your saucepan, combine the rinsed grains with the 2 cups of water. After bringing to a boil, cover and reduce to a true simmer. Check at the 15-minute mark; they are done when tender and the quinoa’s germ ring is visible. Fluff with a fork and spread on a baking sheet to cool quickly. While the grains cool, prepare all vegetables and whisk the dressing vigorously in a bowl until fully emulsified. Toasting the almonds in a dry pan over medium heat for 3-5 minutes until fragrant is a crucial step for maximum flavor.
Serving Suggestions
This versatile salad shines in various settings. For a complete meal, serve it atop a bed of fresh spinach or arugula, or alongside grilled chicken or fish. It’s perfect for meal prep—store the dressing separately and combine just before eating to maintain texture. For a portable lunch, pack it in a mason jar: start with the dressing, then add the grain mixture, and top with the fresh vegetables and nuts. It also makes an excellent, hearty side dish for summer barbecues or potlucks.
How-to Summary
In brief: Cook rinsed quinoa and lentils together in water until tender, then cool. Whisk oil, lemon juice, vinegar, mustard, sweetener, and garlic for the dressing. Combine cooled grains with fresh vegetables, herbs, cheese, and nuts. Toss everything with the dressing, season, and serve.
Frequently Asked Questions
Can I make this salad ahead of time? Yes, for up to 3 days. Store the dressing separately and add it within a few hours of serving to prevent sogginess.
What can I use instead of feta for a dairy-free version? Omit it or use a vegan feta alternative. For a different flavor, try adding chopped Kalamata olives.
Can I use a different grain? Absolutely. Couscous, bulgur wheat, or farro are excellent substitutes. Adjust cooking times according to the grain’s package directions.
How do I know when the quinoa and lentils are done cooking? Both should be tender but not mushy. The quinoa will have a visible little “tail” (the germ), and the lentils should be soft all the way through.
Is there a substitute for red wine vinegar? White wine vinegar or apple cider vinegar will work well. Balsamic vinegar is stronger but can create a delicious, deeper flavor profile.
Common Mistakes to Avoid
Avoid these pitfalls: First, do not skip rinsing the quinoa, as it has a natural coating called saponin that can taste bitter. Second, do not overcook the grains into a mushy consistency—set a timer. Third, do not add the dressing while the grains are still warm, as they will absorb it all and become gluey. Finally, do not add the nuts or seeds until ready to serve if you want to preserve their satisfying crunch.
Conclusion
This quinoa and lentil salad is a powerhouse of nutrition, flavor, and texture. Its combination of plant-based protein, fresh vegetables, and a zesty dressing makes it a satisfying meal that is both easy to prepare and adaptable to your tastes. By following the step-by-step guide and avoiding common mistakes, you’ll create a reliable dish perfect for healthy lunches, dinners, or sharing with friends. Enjoy this delicious and wholesome recipe that proves healthy eating can be incredibly flavorful.