High-Protein Lentil and Quinoa Salad with Lemon-Mint Dressing

By , Test Kitchen Director · Reviewed by AislePrompt Editorial · ·

A refreshing, protein-packed salad combining nutty quinoa, earthy lentils, and a zesty lemon-mint dressing perfect for light lunches or meal prep. This mediterranean-inspired salads (high protein, vegetarian) ready in about 40 minutes blends dry green lentils, dry quinoa, water into a versatile sauce that lifts everything from grain bowls and roasted vegetables to grilled proteins — a small-batch staple worth keeping in the fridge. Each serving lands at about 320 calories and feeds 4, so a small batch covers several meals across the week without taking over the fridge. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.

Prep: 15 min Cook: 25 min Serves 4 Mediterranean cuisine 320 cal/serving
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Ingredients

Instructions

  1. Step 1: Rinse 1 cup dry green lentils and place in a medium saucepan with 2 cups water. Bring to a boil over medium-high heat, then reduce to a simmer and cook uncovered for 20-25 minutes until lentils are tender but not mushy. Drain and set aside to cool.
  2. Step 2: Meanwhile, rinse 3/4 cup quinoa and combine it with 1 cup water in a small saucepan. Bring to a boil, cover, reduce heat to low, and simmer for 15 minutes until water is absorbed. Remove from heat and let it steam covered for 5 minutes, then fluff with a fork.
  3. Step 3: In a large bowl, combine the cooled lentils, quinoa, 1 diced medium cucumber, 1 cup halved cherry tomatoes, 1/4 cup finely chopped red onion, and 1/4 cup chopped fresh mint leaves.
  4. Step 4: In a small bowl, whisk together 3 tbsp fresh lemon juice, 3 tbsp extra virgin olive oil, 1/2 tsp ground cumin, 1 tsp sea salt, and 1/2 tsp black pepper until emulsified.
  5. Step 5: Pour the dressing over the salad and toss gently until everything is evenly coated. Chill for 20 minutes before serving to allow flavors to meld.

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Frequently asked questions

How long does High-Protein Lentil and Quinoa Salad with Lemon-Mint Dressing take to make?

Total time is about 40 minutes (15 min prep + 25 min cook). A small batch typically covers several meals in the week — store as the recipe directs.

How do I store leftover High-Protein Lentil and Quinoa Salad with Lemon-Mint Dressing?

Transfer to an airtight jar and refrigerate for up to 5–7 days. Most sauces freeze well for up to 2 months — portion into small containers or freezer bags so you can thaw only what you need. Stir before serving; cream- or yogurt-based sauces may separate on standing.

Can I substitute ingredients in High-Protein Lentil and Quinoa Salad with Lemon-Mint Dressing?

Yes — most ingredients in this recipe have flexible swaps. For oil, use any neutral high-smoke-point oil (avocado, grapeseed, refined coconut). For aromatics, dried herbs at ⅓ the volume of fresh work in a pinch. The full ingredient list is shoppable on Instacart so you can see substitutes in real time.

How do I scale High-Protein Lentil and Quinoa Salad with Lemon-Mint Dressing for a different number of people?

The recipe is written for 4 servings. Multiply each ingredient by (your serving target / 4). Cook time stays roughly the same up to 2x; for 3-4x batches, switch from a skillet to a sheet pan or stockpot so the food isn't crowded — overcrowding steams instead of browns.

Is High-Protein Lentil and Quinoa Salad with Lemon-Mint Dressing high protein?

Yes — this recipe is tagged high protein, vegetarian based on its ingredient list. Always cross-check labels for packaged ingredients (sauces, broths, condiments) since formulations vary by brand.

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