Get Plant-Based Protein and Fiber in This Flavorful Lentil and Quinoa Salad
Nutritional Info
- Calories:
- 449
- Carbohydrates:
- 51 grams
- Fiber:
- 15 grams
- Protein:
- 20 grams
- Fat:
- 18 grams
Note: These values represent one serving of four.
Lentils and quinoa are one of coach Kristina Centenari’s favorites combinations. This meal, which boasts 20 grams of protein, is plant-based and also provides a whopping 15 grams of fiber. Fiber and protein together help keep you satiated and the complex carbohydrates in this meal help fuel your high-energy workouts.
“Lentils and quinoa together are an excellent source of protein and fiber, and here they are coupled with walnuts, which are known to help decrease cholesterol and blood pressure,” said Vanessa Rissetto, registered dietitian and CEO of Culina Health.
Rissetto created this recipe and suggests enjoying it over a bed of greens to keep it plant based (we love it with spinach) or serving it as a side dish alongside 4 to 6 ounces of meat–think roast chicken or fish. You can also use canned tuna as a topper for this dish to add even more protein. This recipe makes 4 servings as a full meal, or 8 servings as a sidedish.
Note: Cooking lentils from scratch will give this dish the best flavor, but if you’re tight on time, use canned lentils, season with dry thyme, and heat in a pot until warmed through. Then follow the rest of the recipe instructions below.
Lentil and Quinoa Salad with Walnuts and Scallions
- Serving
- 4
- Prep Time
- 10 min
- Cook Time
- 45 min
Ingredients
- 1 ½ cups french lentils (lentils du Puy) picked over and rinsed
- ½ cup quinoa
- 1 small onion, halved
- 1 small carrot, split lengthwise
- 3 bay leaves
- 2 large sprigs of thyme
- 5 peppercorns
- Salt and pepper
- 3 tablespoons extra-virgin olive oil
- 3 tablespoons sherry vinegar
- 1 ½ tablespoons Dijon mustard
- ½ teaspoon pepper
- ¾ cup roasted red peppers, rinsed, patted dry, and chopped fine
- ⅓ cup toasted and chopped walnuts
- 3 scallions, thinly sliced
Directions
Using a square of cheesecloth, combine bay leaves and peppercorns in cloth and tie off (you don’t want to be hunting for those peppercorns later on—it’ll be like finding a needle in a haystack).
Combine 6 cups water, lentils, onion, carrot, thyme and cheese cloth in a pot over medium-high heat and bring to boil. Reduce heat to medium-low and cook until lentils are tender but still hold their shape, about 25-30 min.
While lentils are cooking, whisk together oil, vinegar, mustard, and pepper in a small bowl until thoroughly combined. Set aside.
Drain lentils, putting aside ½ cup of the cooking liquid. Remove onion, carrot, thyme sprigs, and cheesecloth.
Transfer drained lentils to medium bowl and toss with vinaigrette while still warm so it absorbs the flavors. Let cool.
Cook quinoa according to package directions.
Check moisture level of lentils. If too dry, add 1 tablespoon of cooking liquid at a time if needed. Add cooked quinoa. Stir in peppers, scallions, and walnuts. Season with salt and pepper if needed.
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