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A protein-packed quinoa and lentil salad that is perfect for when you are craving something fresh and easy.
It is our new go-to salad because it makes for both a great entree as it is filling from the lentils and quinoa, but it can be served as a side dish or appetizer. It also makes for a great make-ahead lunch on the go!
Quinoa / Did you know that it is actually a seed? But even though not technically a grain, it is still considered a “whole grain” food. There are several varieties of quinoa {red, black, and white}, and you can sometimes buy a “mixed” bag at the market, all of which work just the same for this recipe. It is gluten-free, low on the glycemic index, high in fiber, antioxidants, and protein! Click here for more recipes with quinoa.
Lentils / Nutty and earthy in flavor, lentils are a great addition of nutrition into your diet. There are several varieties of lentils {green, red and brown}, with brown being the most commonly used. Lentils are low in cholesterol, are a good source of protein, folate, and iron, and promote digestive health with their fiber content.
Arugula / Also known as Salad Rocket, arugula, and its peppery-kick is the perfect flavor to fulfill that “umph” I am sometimes missing in my meals. Arugula is a rich source of phytochemicals, a great source of folic acid and Vitamins A and C, and is one of the best vegetable sources of Vitamin K. Arugula is great both raw and cooked. Plop it atop {vegan} pizzas, mix it into your salads, create an arugula pesto with it, or even add it into your next soup. 
As some of you may (or may not) know, we are not huge fans of arugula in this house. Maybe it was from that traumatizing arugula smoothie my mom made us one time…or maybe it’s just too peppery for us haha. This salad is actually one of the only instances that we love and enjoy it. If you’re like us, trust me, try it! And if you just can’t (we totally understand and feel ya), spinach or steamed kale work great in its place.
Make sure you tag us on Instagram @sweetsimplevegan and @consciouschris and hashtag #sweetsimplevegan if you recreate any of our recipes, we love to see your photos!
Quinoa, Lentil & Arugula Salad (Oil-free)
- Total Time: 35 minutes
- Yield: 4 servings
Description
A simple and delicious quinoa, lentil, and arugula salad that is so easy to make and packed with protein! It is perfect to take on the go or enjoy at home!
Ingredients
Dressing
- 1/4 cup vegetable broth
- 1/4 cup fresh lemon juice
- 2 tablespoons balsamic vinegar
- 2 cloves garlic, finely minced
- Salt and pepper, to taste
Remaining Ingredients
- 1 1/2 cups quinoa + 3 cups low-sodium vegetable broth or water
- 1 cup dry green lentils + 3 cups low-sodium vegetable broth or water
- 3 oz arugula
- 2 tablespoons fresh parsley, chopped
- 1/4 cup diced bell pepper
- 10–15 grape tomatoes, halved
- Salt and pepper, as needed
Instructions
Dressing
- Stir together the lemon, vinegar, pepper, garlic and vegetable broth. Try and do this first so that you can set it aside as the garlic infuses into the liquid.
Quinoa*
- Rinse quinoa in a fine sieve until water runs clear. Drain, transfer to a pot with your liquid of choice and bring to a boil.
- Once boiling, cover reduce heat to a simmer until water is absorbed, about 15 to 20 minutes.
- Remove from the heat for 5 minutes, then uncover and fluff with a fork.
Lentils*
- Pick over and remove any shriveled lentils, debris, or rocks. Rinse the lentils in a fine sieve and drain. Transfer to a pot with your liquid of choice, cover and bring to a boil.
- Once boiling, reduce heat to a simmer, cover and cook until tender, about 15-20 minutes. If necessary, drain the lentils once cooked before adding it into the salad.
Assembly
- Combine all of the ingredients and toss. Add fresh black pepper and salt to taste.
Notes
- I suggest cooking the quinoa and lentils at the same time to cut down the cooking time.
- Keep in mind that the lentils will double or triple in volume during cooking.
- This meal is meant to be for 4 entrees but if you would like to serve it as a side dish, it will serve 8!
- Prep Time: 10 mins
- Cook Time: 25 mins
- Category: Salad, Entree
- Cuisine: Vegan, Gluten-free
Nutrition facts label provided by Nutri Fox.
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