This lentil and quinoa salad is a high-protein, anti-inflammatory recipe perfect for healing and everyday nourishment.. As someone who has spent years transforming my health through anti-inflammatory meals, this dish has become one of my go-to solutions for quick healing and lasting satisfaction. Packed with plant-based protein, earthy herbs, and vibrant veggies, this salad does more than fill your plate—it fuels your body. Whether you’re managing chronic inflammation, rebuilding your energy, or just craving something wholesome and hearty, this powerful recipe offers both comfort and function in every spoonful.
Table of Contents
Table of Contents
Why Quinoa and Lentils Make the Perfect Healing Salad
The meal that changed everything
Lentil and quinoa salad became more than just a recipe the day I came home from a long walk through my Portland neighborhood farmers’ market. My body was feeling off—heavy, inflamed, sluggish. I’d been searching for ways to feel better without relying on prescriptions. That day, I picked up some fresh spinach, carrots, mushrooms, and a bundle of fragrant thyme. When I got home, I remembered my grandmother’s love of lentils and her habit of tossing together whatever was in season into the pot. I grabbed quinoa from the pantry, lentils from the jar, and started to cook.
What came together was more than a bowl—it was the beginning of a healing ritual. This lentil and quinoa salad not only satisfied my hunger, but it also soothed the inflammation I had been struggling with for months. With every forkful, I could feel the warmth of garlic, the subtle fire of red pepper flakes, and the grounding earthiness of bay leaves doing their quiet magic. It was the first time I truly understood what it meant to eat with purpose.
I’ve shared this salad with my community ever since, both in private workshops and on my site alongside dishes like my wild salmon with blueberry glaze and turmeric sweet potato soup—meals that don’t just taste good, they support the body deeply.
Like my Anti-Inflammatory Pasta Salad , this dish is both vibrant and deeply restorative.
Lentil Quinoa Salad Benefits – A Nutrient-Packed Duo
At first glance, you might not expect lentils and quinoa to create magic together—but they do. Lentils are fiber-rich, protein-dense, and filled with folate and iron. Quinoa brings its own superpowers, delivering a complete protein profile, magnesium, and a satisfying nutty texture. Together, they form a balanced, plant-based powerhouse,If you’re a fan of protein-packed bowls, my miso edamame salad offers another fresh and functional option.
When simmered gently in broth with miso, herbs, and aromatics, the result is comforting, deeply nourishing, and impossible to resist. The salad is versatile too—you can serve it warm or chilled, as a main or side, and even add toppings like grated cashews or fresh herbs for extra depth. In fact, I often pair it with my roasted beet and walnut tahini salad for a healing, flavor-packed duo.
This lentil and quinoa salad isn’t just another healthy recipe. It’s a healing staple I come back to week after week because it never lets me down. It reminds me that food should love you back—and this one absolutely does.
Why This Lentil and Quinoa Salad Supports Healing From Within
Why This Quinoa Lentil Recipe Supports Healing and Wellness
Every time I prepare this lentil and quinoa salad, I’m reminded that healing doesn’t have to be complicated—it can start with what you put on your plate. What makes this salad stand out isn’t just its rich, earthy flavor, but how intentionally it’s built to support your body’s natural balance. As someone who once relied on processed convenience foods out of fatigue, I’ve felt the transformation that happens when you switch to real, whole meals.
This salad is a functional food experience. It’s protein-rich, fiber-packed, and deeply satisfying. But more importantly, it feels good. It fuels your afternoon without the crash. It supports digestion. And it works for so many different needs—whether you’re eating for inflammation, blood sugar regulation, or just simple nourishment.
I’ve featured it in my 7-Day Anti-Inflammatory Reset and shared it with guests at my community table. It always gets the same reaction: “I didn’t think healthy food could be this comforting.”
Quinoa Lentil Bowl – Easy to Customize for Any Season
There’s something beautifully unfussy about this lentil and quinoa salad. It’s the kind of dish that doesn’t require perfection. If you only have dried herbs, it still works. If your mushrooms are slightly past their prime, toss them in anyway. Whether you serve it warm from the stove or chilled from the fridge, it delivers every time.
This salad fits into real life. I’ve eaten it on the go between workshops, packed it into thermoses for my kids’ lunches, and served it at slow Sunday dinners with a side of lemon-tahini roasted carrots. I often pair it with a warm bowl of golden soup for an extra layer of healing comfort , and it’s a reminder that healing meals can also be deeply enjoyable.
When people ask me how I maintain a consistent anti-inflammatory diet, this recipe is one of my answers. It’s easy to prep, budget-friendly, and full of intention. And when you eat something that’s aligned with your body’s needs, it shows—in your energy, your mood, your clarity.
Lentil and Quinoa Salad with Spinach and Herbs
Ingredients
- 2 tbsp olive oil
- 1 large shallot, chopped
- 1 cup chopped carrots
- 2 cups chopped mushrooms
- 2-3 garlic cloves, minced
- 1/2 teaspoon red pepper flakes
- 1 teaspoon dried oregano
- 1/2 teaspoon dried thyme
- 1/2 teaspoon dried rosemary
- 2 bay leaves
- 1 cup green or brown lentils
- 2 cups vegetable broth
- 2 1/2 cups water, divided
- 1 tsp miso paste (optional)
- 1/2 cup uncooked red quinoa (or quinoa of choice)
- 4–5 cups fresh spinach
- Salt and pepper to taste
- Olive oil, fresh herbs, and grated cashews (for garnish)
Instructions
- In a large Dutch oven, heat olive oil over medium heat. Add shallots and carrots. Cook for 3–4 minutes until slightly soft.
- Add mushrooms and cook for another 5 minutes until tender.
- Stir in garlic, red pepper flakes, oregano, thyme, rosemary, and bay leaves. Cook for 1 minute until aromatic.
- Add lentils, vegetable broth, 2 cups of water, and miso paste (if using). Bring to a boil, then cover and simmer for 15 minutes.
- Uncover, stir in quinoa and remaining 1/2 cup water. Return to a boil, then reduce heat, cover, and simmer for another 15 minutes.
- Remove from heat, uncover, and gently fold in fresh spinach until wilted.
- Season with salt and pepper to taste. Serve warm or chilled, garnished with olive oil, herbs, and grated cashews.
Notes
- This salad stores well in the fridge for 4–5 days.
- Add lemon juice before serving for a brighter flavor.
- Substitute kale or arugula if spinach isn’t available.
- To boost protein, top with a poached egg or crispy chickpeas.
Nutrition
How I Make This Lentil and Quinoa Salad Feel Like a Hug in a Bowl
A process rooted in calm
When I prepare this lentil and quinoa salad, it feels like I’m pressing a gentle restart button on my day. Not just for my body, but for my mood, too. There’s something deeply centering about the way it comes together—one layer at a time, with no pressure to rush.
1 .I start by heating oil gently in a wide pot. It’s the sound of chopped shallots sizzling that tells me I’m in the right space—slowing down, not multitasking. Once the carrots join in, their natural sweetness begins to soften the overall base. The mushrooms follow, adding a subtle depth I love, especially when I’m craving something hearty without heaviness.
When the garlic hits the heat, I stir in the dried herbs quickly. It only takes a moment for the pot to smell like my grandmother’s kitchen in autumn—herbs wafting through the room, no recipe needed, just instinct.
That’s when I add the lentils and pour in the broth. I don’t walk away—I stay close, stirring occasionally, letting it simmer like a slow conversation. Once the lentils are halfway tender, in goes the quinoa. They finish together, absorbing the flavorful broth until the texture is just right: soft, but not mushy. I stir in the spinach last, just enough to let it wilt and brighten the whole dish.
This ritual has become one of my quiet joys. It’s why this recipe sits next to my healing vegetable soups and anti-inflammatory slow meals—because it’s more than food, it’s a moment of care.
Little touches that make it yours
What I love about this lentil and quinoa salad is how easily it welcomes your mood. On days I want it brighter, I add fresh lemon. If I’m feeling cozy, I top it with a spoonful of crushed roasted cashews and a drizzle of extra virgin olive oil. Sometimes, I stir in a leftover roasted veggie or herbs snipped fresh from my windowsill.
It holds up beautifully in the fridge, which is why I often double the batch. It tastes even better on day two, making it ideal for quick lunches or dinners when I don’t feel like cooking but still want something deeply nourishing.
No timers, no stress. Just a reliable, healing dish you can make with what you have—and love every bite.
Serving Ideas for Lentil Quinoa Salad and How to Store It Fresh
How I serve it, season after season
What I love most about this lentil and quinoa salad is how it always finds a place at my table—no matter the time of year. In cooler months, I serve it warm, straight from the pot, with a drizzle of olive oil and a side of roasted root veggies. Sometimes I even top it with crisp charred broccoli for that added crunch and flavor. It’s grounding and deeply comforting, especially when paired with something simple like my rosemary roasted squash.
But when the sun’s out and everything feels lighter, I let the salad cool and serve it as a refreshing main dish. Sometimes I’ll toss in chopped cucumber or fresh herbs from my garden—basil, dill, or parsley all work beautifully. It becomes this bright, satisfying bowl that feels right on a warm afternoon.
It’s also my favorite thing to bring to potlucks or casual dinners. It holds up without wilting, doesn’t need constant reheating, and works just as well on its own or as a base for grilled veggies or legumes. I even add a soft-boiled egg or some crumbled cashews when I want something extra filling.
Make It Once, Savor It All Week
One of the reasons this lentil and quinoa salad is always in my kitchen rotation is because it lasts beautifully. After letting it cool naturally, I portion it into small containers and store it in the fridge. It stays flavorful for several days, which means less cooking stress and more ready-to-eat, feel-good meals waiting when I need them most ,It’s just as easy and prep-friendly as my anti-inflammatory cucumber pineapple salad.
On busy weeks, I like to double the recipe so I have enough for both dinner and packed lunches. The ingredients blend even better over time, and with a splash of citrus or sprinkle of fresh herbs, it tastes freshly made again.
Sometimes I prep the lentils and quinoa in advance, keeping them in separate containers until I’m ready to build the salad. That way, I can easily mix a new portion midweek without extra effort.
This salad makes eating intentionally feel easy. Whether I’m feeding my family, prepping for the days ahead, or just making sure I’ve got something nourishing in reach, it always rises to the moment—comforting, reliable, and made with love.
Nutritional Benefits of Lentil and Quinoa Salad
This quinoa and lentil salad isn’t just delicious—it’s a powerhouse of essential nutrients that support overall health and well-being:
- High in Plant-Based Protein: Both quinoa and lentils are excellent protein sources, making this salad ideal for vegetarians, vegans, and anyone seeking muscle support and satiety.
- Rich in Fiber: Helps promote healthy digestion, supports weight management, and keeps you full for longer.
- Packed with Micronutrients: Lentils provide iron, folate, and potassium, while quinoa adds magnesium, manganese, and phosphorus for energy and bone health.
- Low Glycemic Index: This combination supports balanced blood sugar levels, making it suitable for people monitoring glucose.
- Anti-Inflammatory Properties: With added vegetables, herbs, and olive oil, this salad contributes to reducing inflammation and boosting immune function.
Enjoying this lentil and quinoa salad regularly can help you maintain energy, improve digestion, and support your body’s natural healing process.
Conclusion
This lentil and quinoa salad isn’t just a recipe—it’s an invitation to slow down, nourish yourself, and feel more at home in your kitchen. It’s a dish I turn to when my body needs grounding, when I want to eat with purpose, or when I simply need something dependable and delicious.
What started as a humble pot of lentils and grains has become a staple in my healing journey. It’s proof that food can be comforting, functional, and joyful all at once. Whether you serve it warm or chilled, customize it for the season, or prep it ahead for the week, this salad meets you where you are—with ease and heart.
If you’re just beginning your anti-inflammatory lifestyle or looking to add more plant-powered meals to your table, this dish is a beautiful place to start. I hope it brings you the same comfort and energy it continues to give me.
Try this lentil and quinoa salad today and let me know how it fits into your healthy routine in the comments!
For more simple healing recipes and anti-inflammatory ideas, follow Yenloo on Facebook and Instagram—where comfort meets clean eating, daily.
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Frequently Asked Questions
Is quinoa and lentil salad healthy?
Absolutely. This quinoa and lentil salad is rich in plant-based protein, fiber, vitamins, and minerals, making it a nutritious and balanced meal for any diet.
How do you cook quinoa for salad?
Rinse quinoa under cold water, then cook it in a 2:1 water-to-quinoa ratio for about 15 minutes until fluffy. Let it cool before adding to your lentil quinoa salad.
Can I make quinoa and lentil salad ahead of time?
Yes. This quinoa and lentil salad stores well in the fridge for up to 3 days, making it perfect for healthy meal prep or an anti-inflammatory diet.
What dressing goes best with quinoa and lentil salad?
A simple lemon vinaigrette with olive oil, garlic, and herbs pairs perfectly with the earthy flavors of this quinoa and lentils salad, enhancing both taste and nutrition.
Can I add vegetables to quinoa and lentil salad?
Definitely. Fresh veggies like cucumber, bell pepper, cherry tomatoes, and spinach add crunch, color, and extra nutrients to your lentil quinoa salad.