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

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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.

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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