Vegan Loaded Lentil Quinoa Summer Salad Recipe

Introduction

Welcome to our comprehensive guide for making a Vegan Loaded Lentil Quinoa Summer Salad—a refreshing and hearty dish perfect for warm weather or anytime you crave a nutritious, satisfying meal. This recipe blends the protein-packed goodness of lentils and quinoa with a vibrant assortment of fresh vegetables, herbs, and a zesty dressing. Designed to be both flavorful and versatile, this salad is ideal for meal prep, picnics, or as a wholesome side dish. Follow our detailed instructions to create a delicious, nutrient-dense salad that aligns with your health and dietary goals.

Ingredients

For the Salad:

  • 1 cup quinoa, rinsed
  • 1 cup dried green or brown lentils, rinsed
  • 1 medium red bell pepper, diced
  • 1 medium cucumber, diced
  • 1 cup cherry tomatoes, halved
  • ½ red onion, finely chopped
  • 1 cup fresh parsley, chopped
  • ½ cup fresh mint leaves, chopped
  • ½ cup Kalamata olives, pitted and sliced
  • 1 avocado, diced
  • 1 cup baby spinach or mixed greens
  • 1 tablespoon olive oil (for cooking lentils)
  • 1 teaspoon ground cumin (for seasoning lentils)

For the Dressing:

  • ¼ cup extra-virgin olive oil
  • ¼ cup freshly squeezed lemon juice (about 2 lemons)
  • 2 tablespoons apple cider vinegar
  • 1 tablespoon Dijon mustard
  • 2 cloves garlic, minced
  • 1 tablespoon maple syrup or agave syrup
  • 1 teaspoon dried oregano
  • 1 teaspoon smoked paprika
  • Salt and pepper, to taste

Instructions

Cooking the Quinoa and Lentils

  1. Cook the Quinoa: In a medium saucepan, bring 2 cups of water to a boil. Add the rinsed quinoa. Reduce the heat to low, cover, and simmer for 15 minutes, or until the quinoa is tender and the water is absorbed. Remove from heat and let it sit covered for 5 minutes. Fluff with a fork and set aside to cool.
  2. Cook the Lentils: In a separate pot, cover the rinsed lentils with 2½ cups of water. Add 1 tablespoon of olive oil and 1 teaspoon of ground cumin. Bring to a boil, then reduce the heat to low and simmer for 20-25 minutes, or until the lentils are tender but not mushy. Drain any excess water and let the lentils cool.

Preparing the Vegetables and Herbs

  1. Chop the Vegetables: While the quinoa and lentils are cooking, prepare the vegetables. Dice the red bell pepper and cucumber, halve the cherry tomatoes, and finely chop the red onion.
  2. Prepare Fresh Herbs: Chop the fresh parsley and mint leaves.
  3. Slice the Olives and Avocado: Slice the Kalamata olives and dice the avocado just before adding it to the salad to prevent browning.

Making the Dressing

  1. Combine Dressing Ingredients: In a small bowl or jar, whisk together the extra-virgin olive oil, lemon juice, apple cider vinegar, Dijon mustard, minced garlic, maple syrup, dried oregano, smoked paprika, salt, and pepper.
  2. Adjust Seasoning: Taste the dressing and adjust seasoning if needed. Add more maple syrup for sweetness or more lemon juice for extra tang.

Assembling the Salad

  1. Mix the Base Ingredients: In a large mixing bowl, combine the cooked quinoa, lentils, diced red bell pepper, cucumber, cherry tomatoes, and finely chopped red onion.
  2. Add Fresh Herbs: Gently fold in the chopped parsley and mint.
  3. Incorporate Olives and Spinach: Add the sliced Kalamata olives and baby spinach to the bowl.
  4. Add the Avocado: Gently fold in the diced avocado, being careful not to mash it.
  5. Dress the Salad: Pour the prepared dressing over the salad and toss gently to combine. Ensure all ingredients are well-coated with the dressing.

Serving and Storing

  1. Serve Immediately: Serve the salad immediately for the freshest flavor and texture.
  2. Chill for Flavor: Alternatively, refrigerate the salad for at least 30 minutes before serving to allow the flavors to meld together. This salad can be made a day ahead and stored in the refrigerator.
  3. Storage Tips: Store any leftovers in an airtight container in the refrigerator for up to 3 days. The salad is best enjoyed within this time frame for optimal freshness.

Nutritional Information

Per Serving (Approx. 1/6 of the recipe, assuming 6 servings):

  • Calories: 320 kcal
  • Total Fat: 17g
  • Saturated Fat: 2.5g
  • Cholesterol: 0mg
  • Sodium: 320mg
  • Total Carbohydrates: 32g
  • Dietary Fiber: 8g
  • Sugars: 5g
  • Protein: 11g

Weight Watchers SmartPoints

  • Freestyle Points: 8
  • PointsPlus: 9
  • SmartPoints: 8

Tips and Variations

  • Flavor Enhancements: For a spicier kick, consider adding diced jalapeños or a sprinkle of red pepper flakes to the salad.
  • Add Protein: To increase protein content, add grilled tofu, tempeh, or chickpeas.
  • Grain Alternatives: Swap out quinoa for other grains like farro or bulgur if desired. Ensure to adjust cooking times and liquid ratios accordingly.
  • Make it Grain-Free: For a grain-free version, replace quinoa with additional lentils or cauliflower rice.
  • Vegan Cheese: Add a sprinkle of vegan feta or nutritional yeast for a cheesy flavor without the dairy.

Conclusion

The Vegan Loaded Lentil Quinoa Summer Salad is a vibrant, nutrient-packed dish that combines a variety of textures and flavors, making it both satisfying and refreshing. With its mix of hearty lentils, protein-rich quinoa, and a colorful array of vegetables, this salad is perfect for any occasion. Whether you’re enjoying it as a main dish or a side, it’s a versatile and health-conscious choice.

We hope this detailed recipe helps you create a delicious and nourishing salad. Share your variations and feedback in the comments below. Your insights and experiences will help others discover the joys of this wholesome dish!