Quinoa and Lentil Salad

Quinoa and Lentil Salad

4 servings
Preparation 15 min
Cooking 30 min

430 calories per serving 


2/3 cup green-brown lentils (dried)   110 g
1 cup quinoa   180 g
2 cups water   500 mL
1 yellow or red sweet peppers, finely diced   200 g
1 shallots, finely chopped   40 g
1/2 bunch arugula, coarsely chopped   80 g
1/4 cup extra virgin olive oil   65 mL
1/4 cup lemon juice, freshly squeezed   1 1/2 lemon
2 tsp Dijon mustard   10 mL
80 g feta cheese, crumbled    
4 tbsp fresh mint, finely chopped   12 g
1 pinch salt [optional]   0.1 g
  ground pepper to taste    


  1. Rinse the lentils and cook them in a saucepan of boiling salted water, about 30 min until tender but still somewhat firm. Drain, discard the liquid and set aside the lentils.
  2. Cook the quinoa in the water then let it cool down 10 minutes.
  3. Prepare the vegetables: Seed, core and dice the pepper; finely chop the shallot; coarsely chop the arugula. Place the vegetables in a large bowl. Add the lentils and quinoa to the bowl.
  4. In a small bowl, whisk together the oil, lemon juice, mustard, salt, and pepper. Pour over the salad. Gently toss to combine. Coarsely crumble the feta cheese and add it on top of the salad. Sprinkle with the finely chopped mint then serve.


Lentils can be cooked up to 5 days in advance.

Nutrition Facts Table

Nutrition Facts

per 1 serving (330g)


% DV*

* DV = Daily Value




22 g

33 %

Saturated 5 g
+ Trans 0 g

27 %


20 mg


270 mg

11 %


47 g

16 %


7 g

28 %


5 g


16 g

Vitamin A

20 %

Vitamin C

150 %


15 %


50 %

More info

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

Vegetables and Fruit: 1 serving
Grain Products: serving
Milk and Alternatives: ½ serving
Meat and Alternatives: ½ serving

More info


Free :
Added Sugar
Source of :
Calcium, Selenium
Good source of :
Niacin, Pantothenic Acid, Vitamin A, Vitamin B1, Vitamin B12
Excellent source of :
Copper, Fibre, Folacin, Iron, Magnesium, Manganese, Phosphorus, Potassium, Vitamin B2, Vitamin B6, Vitamin C, Vitamin E, Vitamin K, Zinc

More info

This recipe is in the following categories: Beans/Legumes | Rice/Grain | First courses/Appetizers | Lunch box | Main courses/Entrées | Salads | Halal | High Fibre | High Iron | Kosher | Vegetarian | Buffet

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