Quinoa Lentil Salad with Sun-Dried Tomatoes

This quinoa lentil salad is packed with flavor, hearty ingredients, and the perfect balance of textures. It combines chewy sun-dried tomatoes, fluffy white quinoa, and tender French green lentils for a protein-packed, fiber-rich dish that works as a side dish, meal prep option, or potluck favorite. The dressing is made with extra-virgin olive oil, white vinegar, and oregano, giving this quinoa salad a Mediterranean-inspired touch.

Ingredient Notes

• French Green Lentils: These hearty lentils hold their shape well and have an earthy flavor. If you don’t have them, you can substitute brown lentils or beluga lentils.
• White Quinoa: Fluffy and nutrient-dense, tricolor quinoa or red quinoa will also work. Be sure to rinse your quinoa under cold water before cooking to remove its natural bitterness.
• Sun-Dried Tomatoes: Adds rich, umami flavor and a satisfying chewiness. Be sure to use oil-packed sun-dried tomatoes, and don’t forget to reserve some of the oil for the dressing.
• Parmesan Cheese: Adds a salty, nutty depth. Feta cheese is the best swap but goat cheese can also work it just has a creamier consistency, so won't hold the same texture as the Parmesan or feta.
• Fresh Parsley & Red Onion: Brightens the salad with fresh flavors and a slight bite.
• Dressing Ingredients: A blend of extra-virgin olive oil, white vinegar (or lemon juice), oregano, black pepper, and sun-dried tomato oil creates a simple yet bold vinaigrette. (if you're in a rush, you can skip making the homemade dressing and just use your favorite simple vinaigrette or Italian dressing. I might just up the amount of sun-dried tomatoes in the salad in this case.)

Learn more about lentils, cooking lentils, and their nutrition facts and health benefits.

Instructions

To cook the French green lentils, bring 3 cups of water to a boil in a large saucepan. Add ½ cup of lentils, 1 bay leaf, ½ an onion (cut in half), and 1 clove of fresh garlic. Simmer on medium heat for 20-30 minutes, until tender but not mushy. Do not salt the lentils before cooking, as this can make them tough. Drain and discard the bay leaf, onion, and garlic. Let the lentils cool to room temperature.

Alternatively, you can also use a can of lentils. Just be sure to train and rinse them before adding them to the salad.

For cooking quinoa, use a 1:2 ratio of quinoa to water. In a saucepan, bring ⅔ cup of water to a boil. Stir in ⅓ cup quinoa, a bay leaf, and a pinch of salt. Cover, reduce the heat, and simmer for 15 minutes. Remove from heat and let sit, covered, for 5 minutes. Fluff with a fork and let it cool to room temperature.

To make the sun-dried tomato dressing, whisk together ⅓ cup extra-virgin olive oil, ⅓ cup reserved sun-dried tomato oil, 2 tablespoons white vinegar or lemon juice, 1 teaspoon dried oregano, ½ teaspoon fresh ground black pepper, and 1 teaspoon salt in a small bowl or jar. Set aside.

In a large mixing bowl, combine 1 cup cooked quinoa, 1 cup cooked French green lentils, ¼ cup minced sun-dried tomatoes, ¼ cup fresh parsley, ¼ cup chopped red onion, and ¼ cup shaved Parmesan cheese. Pour the dressing over the salad and toss until well combined. Serve immediately or refrigerate in an airtight container for up to 3 days.

How to Serve

• As a healthy lunch or light dinner
• As a side dish for roasted sweet potatoes or grilled vegetables
• Mixed with fresh veggies like cherry tomatoes, roasted red peppers, or kalamata olives
• With a squeeze of lime juice or lemon zest for extra brightness
• Tossed with brown rice or beluga lentils for extra texture
• The salad is also really delicious. Served with grilled chicken and a pita or a wrap. 

Tips, Tricks, and Alterations

• Use vegetable broth instead of water to cook the lentils for more flavor.
• For a dairy-free option, swap Parmesan cheese for toasted almonds or goat cheese.
• Add some heat by mixing in a pinch red pepper flakes or cayenne pepper.
• For a more substantial meal, top with grilled chicken, roasted brussels sprouts, or avocado slices.
•  You can swap out the green lentils for French green lentils or black lentils. But you do not want to use red lentils for this recipe. They'll be too mushy.
• Batch prep friendly: Store in an airtight container in the fridge for up to 3 days.
• Make ahead of time: while you can serve this salad immediately it flavors only deepen and get more delicious as they have a chance to marinate with each other. So I highly suggest making at least an hour ahead of time if not the day before if you're serving it for a party.

If you’ve tried this Lentil Quinoa Salad with Sun-Dried Tomatoes recipe or any other recipe on BalancingBowls, please let me know how it turned out in the comments below! You can also follow me on Facebook, Instagram, and Pinterest to see more tasty meals and anything else I’m up to.

Recipe

Lentil Quinoa Salad with Sun-Dried Tomatoes

Featuring chewy sun dried tomatoes, fluffy quinoa and tender lentils, this recipe makes for a delicious lunch or salad to serve at a potluck. It’s super easy to whip up and is made from pantry staples.

5 from 1 vote

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Total Time 45 minutes mins

Course Main Course, Salad, Side Dish

Cuisine American

Servings 6

Ingredients

  

• 1 cup quinoa cooked
• 1 cup French green lentils cooked
• 2 bay leaves
• ¼ cup minced sun-dried tomatoes in oil
• ¼ cup fresh parsley chopped
• ¼ cup red onion chopped
• ¼ cup shaved Parmesan cheese

Dressing

• ⅓ cup extra-virgin olive oil
• ⅓ cup oil drained from sun-dried tomatoes
• 2 tablespoons white vinegar or lemon juice
• 1 teaspoon dried oregano
• ½ teaspoon fresh ground black pepper
• 1 teaspoon salt

Instructions

 

• Cooking the Lentils: Bring 3 cups of water to a boil in a large saucepan. Add ½ cup of French green lentils, 1 bay leaf, ½ an onion (cut in half), and 1 clove of garlic. Reduce to a simmer and cook for 20-30 minutes, until tender. Drain, discard the bay leaf, onion, and garlic, and let cool to room temperature.
• Cooking the Quinoa: In a saucepan, bring ⅔ cup of water to a boil. Stir in ⅓ cup quinoa, a bay leaf, and a pinch of salt. Cover and simmer for 15 minutes. Remove from heat, let sit covered for 5 minutes, then fluff with a fork. Let cool to room temperature.
• Making the Dressing: In a small bowl, whisk together ⅓ cup olive oil, ⅓ cup reserved sun-dried tomato oil, 2 tablespoons white vinegar or lemon juice, 1 teaspoon dried oregano, ½ teaspoon black pepper, and 1 teaspoon salt until combined.
• Assembling the Salad: In a large mixing bowl, combine 1 cup cooked quinoa, 1 cup cooked lentils, ¼ cup minced sun-dried tomatoes, ¼ cup fresh parsley, ¼ cup chopped red onion, and ¼ cup shaved Parmesan cheese. Pour the dressing over the salad and toss to combine. Serve immediately or store in an airtight container in the refrigerator for up to 3 days.
• This lentil quinoa salad recipe is packed with essential amino acids, healthy fats, and grams of protein, making it a great source of plant-based protein. Whether you enjoy it as a side dish, meal prep option, or a fresh addition to your quinoa recipes collection, this healthy recipe is one you’ll keep coming back to!

Notes

If you’re missing a particular ingredient don’t hesitate to make a substitution. Try feta instead of Parmesan cheese, or if you’re looking for a vegan option try toasted almonds. If you don’t have parsley try basil, or fresh oregano.