Easy Lentil Quinoa Salad (High-Protein)

🔍 Quick Look: Easy Lentil Quinoa Salad (High-Protein)

• ⏱️ Prep Time: 20 minutes
• 👥 Servings: 4
• 📊 Calories: ~526 kcal (based on nutrition panel)
• 👩🏽‍🍳 Flavor Profile: Fresh, tangy, savory, and nutty, with crunchy vegetables, bright herbs, and a creamy lime-tahini dressing.
• 💪🏼 Nutrition: 30 grams of protein, 17 grams of fiber
• ⭐ Difficulty: Easy. This quinoa salad recipe just requires some simple chopping and mixing.

👩🏽‍⚕️ Dietitian's Note

One of my favorite things about this lentil quinoa salad recipe is how many nutrient-dense plant foods you can fit into one bowl without sacrificing flavor. The creamy tahini dressing, fresh herbs, and lime bring everything together, while the lentils, quinoa, edamame, and seeds make it substantial enough to enjoy as a complete meal.

This recipe combines lentils, quinoa, edamame, hemp hearts, and pumpkin seeds for 30 grams of plant-based protein and 17 grams of fiber per serving, making it a great option for anyone looking for easy high-protein lunch or dinner ideas. These ingredients also provide iron, magnesium, zinc, and other important minerals.

The red cabbage and kale add a variety of antioxidants, while kale also provides calcium and vitamin K. Lentils and seeds contribute plant-based iron, and pairing them with vitamin C-rich lime can help increase the absorption of this iron.

Why You'll Love This Recipe:

This Lentil Quinoa Salad is fresh, crunchy, satisfying, and packed with plant-based protein. It's also:

• High in protein: Each serving packs 30 grams of plant-based protein from lentils, quinoa, edamame, hemp hearts, and pumpkin seeds.
• High in fiber: With 17 grams of fiber per serving, this salad makes a filling high-protein lunch or dinner.
• Big on flavor: A creamy tahini dressing with fresh lime, tamari, and ginger gives the salad a bright, tangy, savory flavor.
• Loaded with texture: Tender lentils and quinoa pair with crunchy red cabbage, leafy greens, edamame, seeds, and fresh herbs.
• Meal-prep friendly: It keeps well in the refrigerator for up to 5 days, making it an easy make-ahead lunch or weeknight dinner.

👩🏼‍🌾 Ingredients

Below, I share ingredient notes from both a nutrition expert's and trained chef's perspective.

• Lentils: Tender and earthy, lentils give this salad a hearty base and pair especially well with the nutty quinoa and creamy tahini dressing.
• Kale or Leafy Greens: Add freshness, color, and texture. Finely chopping the greens helps them blend into every bite rather than overpowering the salad.
• Red Cabbage: Adds vibrant color and a crisp, satisfying crunch that contrasts with the tender lentils and quinoa.
• Lime: Fresh lime juice brightens the creamy tahini dressing and balances its richness with a fresh, tangy finish.
• Quinoa: Light, fluffy, and slightly nutty, quinoa complements the earthy lentils while giving the salad a more substantial texture.
• Edamame: Adds a mild, slightly sweet flavor and tender bite that works beautifully with the crunchy vegetables and fresh herbs.
• Tahini: The base of the creamy dressing, tahini adds richness and a savory, nutty flavor that ties all the ingredients together.
• Pumpkin Seeds & Hemp Hearts: Add nutty flavor and extra texture. Pumpkin seeds bring crunch, while hemp hearts are softer and blend easily throughout the salad.
• Fresh Herbs: Mint and cilantro make this salad especially fresh and flavorful, adding a bright, aromatic contrast to the earthy lentils and rich tahini dressing.

See the printable recipe card below for quantities.

🥬 Substitutions

This recipe is versatile and easy to adapt. Below are some simple ingredient substitutions.

• Kale: Use spinach, arugula, Swiss chard, or finely chopped romaine.
• Red cabbage: Swap for green cabbage, shredded carrots, or thinly sliced bell peppers.
• Quinoa: Replace with bulgur, couscous, millet, or farro.
• Black lentils: Substitute with green or brown lentils; avoid red lentils as they are too soft.
• Edamame: Use green peas, chickpeas, or fava beans.
• Pumpkin seeds: Swap for sunflower seeds, chopped almonds, or walnuts.
• Hemp hearts: Omit as desired.
• Green onions: Use chives, shallots, or finely diced red onion.
• Cilantro and mint: Substitute with parsley, basil, or dill.
• Tahini: Swap for runny almond butter or peanut butter for a nutty twist.
• Lime juice: Use lemon juice or increase the rice vinegar.
• Date syrup: Replace with maple syrup or agave.

✔️ Storage & Meal Prep Tips

These simple tips will help this lentil quinoa salad stay fresh and delicious:

• Storage: Store the lentil quinoa salad in an airtight container in the refrigerator for up to 4 days. For the best texture, keep the dressing separate so the greens and vegetables stay crisp.
• Meal prep by dividing the salad among individual containers and storing the tahini dressing separately. Add the dressing just before serving.
• Refresh the dressing with a splash of water, tamari, or fresh lime juice if it thickens in the refrigerator.

🥗 More High-Protein Salad Recipes to Try

Creamy Cucumber Tofu Salad combines crispy tofu, refreshing cucumber, grated carrot, quinoa, and edamame for 30 g of plant protein per serving-all without oil.

Shaved-Brussels Sprouts & Celery Salad is a nutrient-packed salad combining shaved Brussels sprouts, lentils, and a creamy miso-tahini dressing for a simple and satisfying meal.

Lentil and Barley Salad is a marinated, meal-prep staple made with beans, lentils, and barley tossed in an oil-free herb dressing. High in fiber and plant protein.

Quick Edamame Cucumber Salad with crunchy veggies and a zesty sesame-ginger dressing is loaded with essential amino acids, fiber, and flavor.

10-minute Mixed Bean Salad is perfect for meal prep, barbecues, and picnics. It stays fresh, so you can make it ahead!

29g Protein Black Bean, Corn, Avocado Salad with Chipotle Dressing is fresh, filling, and endlessly versatile. It comes together quickly with pantry staples.

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