Quinoa Lentil Salad

This quinoa lentil salad is a fresh, hearty, and wholesome dish you can enjoy warm or cold—perfect for meal prep, busy weekdays, or a light Mediterranean-inspired lunch.

If you fiber-rich meals, try our lentil salad, quinoa salad, chickpea quinoa salad, and black bean salad.

Lentil Quinoa Salad (easy & high protein)

This quinoa lentil salad is a simple, nourishing recipe built on everyday ingredients and Mediterranean flavors. It’s easy to make, meal-prep friendly, and perfect for a healthy salad for lunch or a light dinner 🥗.

You get fluffy quinoa, tender lentils, and roasted sweet potatoes, all tossed in a zesty lemon-mustard dressing. A handful of parsley adds freshness, and crumbled feta (optional) brings a salty touch. It’s naturally gluten-free and easy to make vegan—an ideal gluten-free quinoa salad that’s both filling and flavorful.

This is the kind of dish we cook often—no fuss, just good food that keeps well and feels right any day of the week 🍋. It’s balanced, satisfying, and even better the next day.

Make a big bowl, and lunch is ready for days.

Find complete ingredient list, quantities, and substitutions in the recipe box at the bottom of the page.

• Lentils: use canned (drained and rinsed) or cooked dry lentils—brown, black, or green work best. Substitute chickpeas or black beans for variety in this heart healthy salad.
• Quinoa: white, red, black, or tricolor quinoa all work; rinse before cooking to remove bitterness. Substitute couscous, farro, or barley if you prefer a grain-based texture in this fiber rich salad recipe.
• Sweet potatoes: roasted to bring natural sweetness and creaminess. Substitute with carrots, pumpkin, or cauliflower florets for a seasonal twist.
• Parsley: fresh flat-leaf parsley adds bright, herby flavor. Substitute dill, chives, or cilantro depending on your flavor preference.
• Feta (optional): adds a creamy, salty bite. Omit for a dairy-free or vegan meal prep salad; or try a plant-based feta alternative.
• Extra virgin olive oil: forms the base of the dressing and supports the Mediterranean diet salad style. Substitute with avocado oil if preferred.
• Fresh lemon juice: adds brightness and acidity. Substitute apple cider vinegar or white wine vinegar.
• Dijon mustard: helps emulsify the dressing and adds tang. Substitute with American mustard or whole grain mustard.
• Paprika: gives a mild smokiness and color. Use smoked paprika or chili powder for a spicier version.
• Ground cumin: adds earthiness and warmth. Substitute with ground coriander or leave out for a milder flavor.
• Garlic: finely grated for maximum flavor. Substitute garlic powder if you’re in a pinch.
• Black pepper: freshly ground adds a peppery bite. Adjust to taste or skip if avoiding spice.

1. Roast the Sweet Potatoes

Preheat your oven to 400°F (200°C). Peel and cut the sweet potatoes into bite-sized cubes.

Place them on a baking tray, drizzle with olive oil, add a couple of pinches of salt and a twist of black pepper. Toss well.

Roast for 20 to 30 minutes, or until the sweet potatoes are soft and slightly golden on the edges.

This step adds a cozy, naturally sweet flavor to your Mediterranean diet salad.

2. Cook the Quinoa and Lentils

While the sweet potatoes roast, rinse your quinoa under running water to remove its bitter coating.

Cook the quinoa like pasta: boil it in a large pot of salted water for about 10 minutes, then drain and let it sit in a fine-mesh strainer for a minute or two.

Next, rinse your canned lentils under cold water. If you’re using dry lentils, cook them in plenty of water for 15 to 45 minutes, depending on the type. They should be tender but still hold their shape.

Both quinoa and lentils are excellent sources of plant-based protein and fiber, making this a fiber rich salad recipe.

3. Make the Dressing

In a small bowl or jar, whisk together extra virgin olive oil, fresh lemon juice, mustard (Dijon or American), finely grated garlic, cumin, paprika, salt, and pepper.

This dressing is zesty, savory, and brings everything together.

4. Mix the Salad

In a large mixing bowl, combine the cooked quinoa, lentils, roasted sweet potatoes, crumbled feta (if using) and finely chopped fresh parsley.

Pour the dressing over the salad and toss gently but thoroughly until everything is evenly coated. Taste and adjust with more lemon juice or salt if needed.

Make it a meal – Turn your quinoa lentil salad into a satisfying main dish by serving it over crisp lettuce or peppery watercress, adding a generous dollop of yogurt-tahini sauce, and pairing it with warm pita bread for a wholesome, Mediterranean-inspired plate.

• Mediterranean Chickpea Quinoa Salad: Swap the lentils with canned or cooked chickpeas and add cherry tomatoes, cucumbers, and Kalamata olives. The lemon-mustard dressing ties it all together for a refreshing Mediterranean diet salad. Top with dairy-free feta or avocado for extra creaminess.
• Roasted Veggie Quinoa Bowl: Replace sweet potatoes with a mix of roasted seasonal vegetables like zucchini, bell peppers, and red onion. Keep the quinoa and lentils for protein and fiber. This colorful, warm salad is perfect for vegan meal prep lunches all week.
• Spicy Quinoa Lentil Salad: Add a chopped red chili or a pinch of chili flakes to the dressing. Mix in shredded carrots and sliced green onions for crunch. This variation adds a gentle kick and works great as a high protein vegan salad for those who like bold flavors.

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• Lentil loaf
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• Curry lentil soup
• Lentil curry

If you tried this Quinoa Lentil Salad or any other recipe on our blog, please leave a 🌟 star rating and let us know how it goes in the comments. We love hearing from you!