High-Protein Spiced Lentil and Quinoa Salad

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

A nourishing salad combining earthy lentils and fluffy quinoa with warming spices and fresh herbs for a balanced high-protein meal. This mediterranean-inspired high protein (vegetarian) ready in about 30 minutes pairs dry green lentils, quinoa, water for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 280 calories and feeds 3, so it slots cleanly into a weekly meal plan and pairs well with a quick salad or grain on the side. 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: 10 min Cook: 20 min Serves 3 Mediterranean cuisine 280 cal/serving
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Ingredients

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Instructions

  1. Step 1: Rinse 3/4 cup dry green lentils and 1/2 cup quinoa thoroughly under cold water.
  2. Step 2: In a medium saucepan, combine rinsed lentils, rinsed quinoa, and 2 cups water. Bring to a boil over high heat, then reduce to a simmer and cook uncovered for 20 minutes until both are tender and water is absorbed. Remove from heat and let cool slightly.
  3. Step 3: While the grains cook, finely dice 1 medium red bell pepper and chop 1/4 cup fresh parsley.
  4. Step 4: In a large bowl, combine the cooked lentils and quinoa with 1 tsp cumin powder, 1 tsp paprika, 1 tsp salt, 1/2 tsp black pepper, 2 tbsp lemon juice, and 2 tbsp olive oil. Toss well to evenly coat.
  5. Step 5: Fold in diced red bell pepper and chopped parsley, then refrigerate for 15 minutes to allow flavors to meld. Serve chilled or at room temperature.

Frequently asked questions

How long does High-Protein Spiced Lentil and Quinoa Salad take to make?

Total time is about 30 minutes (10 min prep + 20 min cook). Most home cooks find this fits comfortably into a weeknight; double the batch on Sunday for two dinners.

How do I store leftover High-Protein Spiced Lentil and Quinoa Salad?

Cool to room temperature within 2 hours, then store in an airtight container in the fridge for up to 4 days. Reheat covered in a 350°F oven for 10-12 minutes, or microwave at 70% power in 60-second bursts to keep dry green lentils from drying out.

Can I substitute ingredients in High-Protein Spiced Lentil and Quinoa Salad?

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 Spiced Lentil and Quinoa Salad for a different number of people?

The recipe is written for 3 servings. Multiply each ingredient by (your serving target / 3). 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 Spiced Lentil and Quinoa Salad vegetarian?

Yes — this recipe is tagged 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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