Mediterranean Lentil and Quinoa Salad
Mediterranean Lentil and Quinoa Salad is a vibrant, nutrient-packed dish that brings together protein-rich lentils and quinoa with fresh vegetables for a satisfying meal. Bursting with flavor and color, this salad is perfect for gatherings, meal prep, or a healthy lunch option. Quick to prepare, it transports your taste buds to sun-soaked Mediterranean coasts, making every bite a celebration of wholesome ingredients.
- Prep Time: 15 minutes
- Cook Time: 25 minutes
- Total Time: 40 minutes
- Yield: Serves 4
- Category: Salad
- Method: Cooking
- Cuisine: Mediterranean
Ingredients
Scale
- 1 cup quinoa
- 1 cup green or brown lentils
- 1 medium cucumber, diced
- 1 cup cherry tomatoes, halved
- 1/2 medium red onion, finely chopped
- 1/4 cup fresh parsley, chopped
- Juice of 1 lemon
- 3 tablespoons extra virgin olive oil
- Salt and pepper to taste
Instructions
- Rinse quinoa and lentils under cold water. Cook quinoa in a saucepan with 2 cups water until fluffy (about 15 minutes). Simultaneously, cook lentils in another pot with 3 cups water until tender (about 20-25 minutes).
- Dice cucumber and halve cherry tomatoes while grains are cooking.
- In a large bowl, combine cooked quinoa and lentils once cooled. Add cucumber, cherry tomatoes, red onion, and parsley.
- Drizzle olive oil and lemon juice over the mixture. Season with salt and pepper.
- Toss gently to combine all ingredients thoroughly. Serve immediately or chill for later enjoyment.
Nutrition
- Serving Size: 1 cup (240g)
- Calories: 290
- Sugar: 3g
- Sodium: 160mg
- Fat: 9g
- Saturated Fat: 1g
- Unsaturated Fat: 6g
- Trans Fat: 0g
- Carbohydrates: 45g
- Fiber: 12g
- Protein: 11g
- Cholesterol: 0mg