Save Last spring, I threw together whatever I had in my pantry after a long week of forgetting to meal prep. Quinoa, a half bag of lentils, a can of chickpeas, and some tired looking vegetables that needed rescuing. What I thought would be a sad desk lunch turned into something I craved every single day for two weeks straight. The combination of textures, the tangy vinaigrette cutting through the earthy grains, and the briny pop of olives made me feel like I'd accidentally stumbled onto something worth keeping. Now it's my go-to whenever I need to feel both nourished and awake.
I brought this to a potluck once, thinking it would be the forgettable healthy option next to all the casseroles and desserts. Instead, three people asked for the recipe before we even finished eating. One friend, who swore she hated lentils, went back for seconds and admitted she might have been wrong about them all along. Watching people discover that a salad can actually be satisfying, not just virtuous, never gets old.
Ingredients
- Quinoa: Rinse it well or it can taste bitter and soapy, a lesson I learned the unpleasant way on my first attempt.
- Green or brown lentils: They hold their shape better than red lentils, giving the salad a hearty bite instead of turning mushy.
- Chickpeas: Canned ones save time, but give them a good rinse to wash away that metallic canned taste.
- Cherry tomatoes: Halving them releases their sweetness and lets the vinaigrette seep inside each piece.
- Cucumber: I like to scoop out the watery seeds if the cucumber is large, so the salad doesn't get soggy.
- Red bell pepper: Adds a crisp sweetness and a pop of color that makes the whole bowl look alive.
- Red onion: Slice it thin and soak in cold water for a few minutes if you want to tame the sharpness.
- Kalamata olives: Their briny richness is what makes this taste distinctly Greek, don't skip them.
- Fresh parsley: It brightens everything up, flat leaf has more flavor than the curly kind.
- Feta cheese: Crumbled feta adds creamy saltiness, but the salad is still wonderful without it if you're keeping it vegan.
- Extra virgin olive oil: Use the good stuff here, it's the backbone of the vinaigrette and you'll taste the difference.
- Red wine vinegar: Its sharp tang cuts through the richness and wakes up all the other flavors.
- Dijon mustard: A little mustard emulsifies the dressing and adds a subtle depth.
- Garlic: Fresh minced garlic gives the vinaigrette a punchy bite.
- Dried oregano: This is what makes the dressing smell like a Greek hillside.
- Sea salt and black pepper: Season generously, grains and legumes need more salt than you think.
Instructions
- Cook the quinoa:
- Combine rinsed quinoa with 1 cup of water in a medium saucepan and bring it to a boil. Lower the heat, cover, and let it simmer for 12 to 15 minutes until the water is fully absorbed and the grains look fluffy and slightly translucent.
- Cook the lentils:
- In another saucepan, cover the rinsed lentils with plenty of water and bring to a boil. Reduce the heat and simmer for 15 to 20 minutes until they're tender but still hold their shape, then drain and let them cool so they don't wilt the vegetables.
- Make the vinaigrette:
- In a small bowl, whisk together the olive oil, red wine vinegar, Dijon mustard, minced garlic, oregano, salt, and pepper until it's smooth and emulsified. Taste it and adjust the seasoning, it should be bold and tangy.
- Assemble the salad:
- In a large bowl, toss together the cooled quinoa, lentils, chickpeas, cherry tomatoes, cucumber, bell pepper, red onion, olives, and parsley. Pour the vinaigrette over everything and toss gently until every ingredient is coated.
- Finish and serve:
- Scatter the crumbled feta on top if you're using it. Serve right away or let it sit in the fridge for a few hours so the flavors can really get to know each other.
Save One evening, I made this for myself after a long day and sat on the porch with a big bowl while the sun went down. There was something about the way the vinaigrette pooled at the bottom, the way the chickpeas soaked it up, the crunch of cucumber against the softness of lentils. It wasn't fancy, but it felt like exactly what I needed. Sometimes food doesn't have to be complicated to feel like care.
How to Store and Meal Prep
This salad is a dream for meal prep because it actually improves after a day in the fridge. The grains soak up the dressing, the onions mellow out, and everything melds into something even more flavorful. I like to portion it into glass containers and keep it for up to three days, pulling one out whenever I need a quick lunch. If you're adding feta, store it separately and sprinkle it on right before eating so it stays fresh and crumbly instead of dissolving into the dressing.
Variations and Swaps
The beauty of this salad is how flexible it is depending on what you have on hand or what sounds good. Swap the red wine vinegar for fresh lemon juice if you want a brighter, more citrusy flavor. Add grilled chicken, shrimp, or even roasted chickpeas if you want extra protein and a different texture. If you can't find Kalamata olives, green olives work just fine, or leave them out entirely if olives aren't your thing. I've also stirred in roasted red peppers, added avocado right before serving, or tossed in a handful of arugula for extra greens.
Serving Suggestions
I love eating this as a standalone meal, but it also pairs beautifully with warm pita bread, grilled lamb, or roasted chicken thighs. It makes a great side dish at barbecues because it travels well and doesn't need to be kept hot. You can even stuff it into a wrap with some hummus or serve it over a bed of fresh spinach for extra greens.
- Serve it with toasted pita wedges and a dollop of tzatziki on the side.
- Pair it with grilled halloumi for a vegetarian feast that feels indulgent.
- Pack it for picnics, it holds up without refrigeration for a few hours and tastes great at any temperature.
Save This salad has become one of those recipes I turn to when I want to feel like I'm taking care of myself without spending an hour in the kitchen. It's proof that simple ingredients, when treated right, can be more satisfying than anything complicated.
Recipe FAQs
- → Can I prepare this salad in advance?
Yes, this salad actually improves with time as the flavors meld together. You can prepare it up to 3 days ahead and store it in an airtight container in the refrigerator. Add the vinaigrette just before serving to keep vegetables crisp.
- → How do I make it vegan?
Simply omit the feta cheese or substitute it with a plant-based alternative like cashew cheese or nutritional yeast. The salad remains protein-rich from the quinoa, lentils, and chickpeas without any animal products.
- → What vegetables can I substitute?
Feel free to swap vegetables based on availability and preference. Try zucchini, spinach, arugula, artichoke hearts, or roasted beets. The key is maintaining a mix of colors and textures for visual appeal and nutritional variety.
- → Can I add protein to this salad?
Absolutely. Grilled chicken, shrimp, or feta cheese all work wonderfully. For vegetarians, you already have substantial protein from the quinoa, lentils, and chickpeas combination, which together provide all nine essential amino acids.
- → What can I use instead of red wine vinegar?
Lemon juice or lime juice create a bright, citrusy variation. White wine vinegar or balsamic vinegar also work well. Start with 2-3 tablespoons and adjust to taste, as acidity levels vary between vinegars.
- → Is this salad gluten-free?
Yes, this salad is naturally gluten-free when made with the listed ingredients. Always verify that your Dijon mustard and other packaged items are certified gluten-free, as some brands may contain gluten-containing additives.