Lentil Quinoa Bowl with Tomato Salad
A hearty and refreshing vegan bowl packed with plant-based protein and fiber. Fluffy quinoa and earthy lentils are topped with a zesty tomato-cucumber salad for a perfect healthy lunch.
For 4 servings
Cook the quinoa
- In a small saucepan, combine the rinsed quinoa, 1.34 cups of water, and a pinch of salt.
- Bring to a boil, then reduce the heat to low, cover, and simmer for 15 minutes, or until all the water is absorbed.
- Remove from heat and let it stand, covered, for 5 minutes. Fluff with a fork.
Cook the lentils
- While the quinoa cooks, place the rinsed lentils in a medium pot with 4.5 cups of water.
- Bring to a boil, then reduce heat and simmer for 20-25 minutes, until tender but not mushy.
- Drain any excess water and set aside.
Prepare the tomato salad
- In a medium bowl, combine the diced tomatoes, cucumber, red onion, and chopped parsley.
- Set aside while you make the dressing.
Make the vinaigrette
- In a small bowl or jar, whisk together the olive oil, lemon juice, dijon mustard, and maple syrup.
- Season with the remaining salt and black pepper. Whisk until well combined.
Assemble the bowls
- Pour about half of the vinaigrette over the tomato salad and toss to combine.
- Divide the cooked quinoa and lentils among four bowls.
- Top each bowl with a generous portion of the tomato salad.
- Drizzle the remaining dressing over the bowls and serve immediately.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1For extra flavor, cook the quinoa and lentils in vegetable broth instead of water.
- 2Meal prep this recipe by storing the cooked quinoa, lentils, and salad separately in the fridge. Assemble just before eating.
- 3Don't overcook the lentils; they should hold their shape and have a slight bite.
- 4Feel free to add other fresh herbs like mint or dill to the salad for a different flavor profile.
Adapt it for your goals.
Gluten free
This recipe is naturally gluten-free as quinoa and lentils do not contain gluten. Always check labels on packaged goods like mustard to ensure they are certified gluten-free.
high proteinHigh protein
To boost the protein content, add 1/2 cup of shelled edamame or chickpeas to each bowl.
quickQuick
Use pre-cooked, canned lentils (rinsed and drained) and a pouch of microwavable quinoa to make this bowl in under 10 minutes.
budget friendlyBudget friendly
Using dry lentils and quinoa is very cost-effective. You can also substitute parsley with any fresh herb you have on hand or grow at home.
Why this is on our healthy list.
Excellent Source of Plant-Based Protein
Both lentils and quinoa are complete proteins, providing all essential amino acids necessary for muscle repair and growth.
High in Dietary Fiber
The combination of lentils, quinoa, and fresh vegetables offers a significant amount of fiber, which aids digestion, promotes gut health, and helps you feel full longer.
Rich in Complex Carbohydrates
Quinoa and lentils provide complex carbohydrates that offer a slow, sustained release of energy, preventing blood sugar spikes.
Heart-Healthy
This bowl is low in saturated fat and rich in heart-healthy monounsaturated fats from olive oil, as well as fiber and potassium, which support cardiovascular health.
Frequently asked questions
Yes, it is very healthy. It's packed with plant-based protein, high in dietary fiber from lentils and quinoa, and full of vitamins and minerals from the fresh vegetables. The light vinaigrette keeps the fat content low.