Easy Lentil Quinoa Salad (High-Protein) A Nutritionist's Recipe

A High-Protein, Easy Lentil Quinoa Salad, designed by a Registered Dietitian Nutritionist, to deliver the perfect balance of plant protein, fiber, and longevity-promoting nutrients all in one colorful bowl. It's ideal for meal prep, energizing lunches, or quick weeknight dinners that leave you feeling light yet satisfied. Lentils, quinoa, edamame, and seeds come together for steady energy and long-lasting fullness.

Protein Lentil quinoa salad in a white bowl with tahini dressing on the side and on top.

Why You'll Love This Salad

5 Reasons why this will be your new favorite health salad:

Formulated by a Dietitian - Every ingredient was chosen to support steady energy, satiety, and optimal nutrient absorption.
Complete Protein Power - Combining lentils, quinoa, and edamame creates a robust amino acid profile for muscle repair and metabolic health.
Fiber for Longevity - Cruciferous veggies and legumes fuel gut bacteria that help reduce inflammation and regulate blood sugar.
Meal-Prep Friendly - This salad holds up beautifully for up to 5 days in the fridge, making it a practical staple for busy weeks.
Flavor That Excites - The creamy Asian tahini dressing-rich with lime, tamari, and ginger-pulls everything together with a tangy, umami depth.

Jump to:

Why You'll Love This Salad
👩🏼‍🌾 Ingredients & Health Benefits
🥬 Substitutions
📝 Tips for Making Easy Lentil Quinoa Salad
Easy Lentil Quinoa Salad Recipe
⚖️ Convert the Recipe to Metric (g & mL)
✔️ Storage Tips
🥗 More High-Protein Salads to Try
🙋🏽‍♀️ Recipe FAQs
🛒 Shop Recipe Cookware and Ingredients
👩🏽‍🍳 Made this recipe?
🍽️ Related Recipes
💬 Comments

👩🏼‍🌾 Ingredients & Health Benefits

As a Registered Dietitian Nutritionist, my goal is to highlight the health benefits of each ingredient. Below, I've included notes on the ingredients from a nutrition expert's perspective.

Lentils, roasted edamame, kale, red cabbage, pumpkin seeds, green onion, hemp hearts, quinoa, tamari, tahini, rice vinegar, ginger, seasoning, lime, date syrup, and water.

Lentils: Packed with fiber, plant protein, and minerals like iron and magnesium. They support heart health and help regulate blood sugar. Lentils also add bulk and staying power while keeping the dish low in fat.
Kale or Leafy Greens: Rich in antioxidants, vitamin K, and calcium, they bring extra nutrients and color to the bowl.
Red Cabbage: Rich in glucosinolates and antioxidants that reduce inflammation and protect against cellular damage. These are best preserved in raw cabbage.
Lime: Adds a burst of vitamin C and brightness that balances the smoky chipotle, while also enhancing iron absorption from the beans and lentils.
Quinoa: Provides complex carbs and minerals like magnesium and zinc, supporting metabolism and heart health.
Edamame: High in complete soy protein that helps maintain muscle and supports heart health.
Tahini: Adds calcium and healthy fats that aid nutrient absorption and promote satiety.
Pumpkin Seeds & Hemp Hearts: Deliver magnesium, zinc, and plant-based omega-3s-key for energy, mood, and hormone balance.
Fresh Herbs: Mint and cilantro contain studied antioxidants and polyphenols that may reduce inflammation.

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.

📝 Tips for Making Easy Lentil Quinoa Salad

These additional tips will help you get the best results from this recipe.

Simmer edamame: Even though they look ready to eat, frozen edamame need a quick simmer to make them safe, tender, and easier to digest.

Roast Edamame (Optional): For a crispier texture, roast the cooked edamame at 400°F (200°C) for 15-20 minutes until lightly browned. Toss with tamari or spices before baking for a flavor boost.

Chopped red cabbage and kale in a glass bowl.

Save time by pulsing kale and cabbage separately in a food processor. Kale's tougher leaves need a few extra pulses, while cabbage chops quickly-so process it lightly to keep its crunch.

Meal prep salad jars with tahini dressing.

For meal prep, layer the salad in jars-lentils, quinoa, edamame, and veggies, then top with seeds. Keep the dressing and herbs in a separate container to stay fresh.

Protein lentil quinoa salad in two glass jars for grab-and-go lunches.

My Jars: You can find my favorite salad jars with built-in dressing containers linked below in my favorite cookware section.

Lentils, roasted edamame, kale, red cabbage, pumpkin seeds, green onion, hemp hearts, quinoa, and tahini dressing in a large glass bowl.

To serve immediately: Add all the salad ingredients to a large bowl, whisk the dressing separately, and combine just before serving. This method works well if you're making a big batch for the week.

⚖️ Convert the Recipe to Metric (g & mL)

Use these AI tools to do this:

✔️ Storage Tips

Store the salad in an airtight container in the refrigerator for up to 4 days. Keep the dressing separate to maintain freshness and prevent the greens from softening. Before serving, whisk in a little water, tamari, or lime juice to thin the dressing if it thickens in the fridge.

Lentils, roasted edamame, kale, red cabbage, pumpkin seeds, green onion, hemp hearts, and quinoa in a white bowl and tahini dressing.

Protein Lentil quinoa salad in a white bowl with a black fork.

🥗 More High-Protein Salads 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 (Anti-Cancer): A nutrient-packed salad combining shaved Brussels sprouts, lentils, and a creamy miso-tahini dressing for a simple and satisfying meal.

Protein 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!