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Protein-Packed Lentil & Quinoa Salad

25 min



This salad can be enjoyed as a refreshing meal, or as a side dish. It's got some protein-packed ingredients and is wonderfully balanced with grains and veggies as well.



25 min


10 min


15 min


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  • ¾ cup (128 g)
  • 1 cup (100 g)
    frozen shelled edamame beans
  • 2½ cups (450 g)
    cooked brown lentils
  • 1
    red bell pepper, chopped
  • 3 cups (90 g)
    fresh spinach
  • 2 Tbsp (18 g)



  1. Cook the quinoa according to the package instructions.
  2. Soak the edamame in hot water while working through the remaining steps.
  3. Mix all of the dressing ingredients in a bowl until creamy.
  4. Drain the edamame and add all of the salad ingredients to a large bowl and toss to combine.
  5. Mix in the salad dressing when ready to serve, toss to combine, and enjoy!


  • Store in an airtight container in the fridge for up to 3 days.
  • Store the sauce separately and combine only when ready to serve.

Let us know what you think

Plate method

The Plate Method is a visual tool that helps us ensure our dietary needs are on track. Touch the image below to see how this recipe measures up.

Grains & Starches 23%

uncooked quinoa

Proteins 39%

frozen edamame in shell

cooked brown lentils

roasted pumpkin seeds


Fruits & Veggies 38%

red bell pepper

fresh spinach

No significant sources of calcium

roasted pumpkin seeds


Nutrition info

We believe that focusing on numbers can harm our relationship with food. Instead, our philosophy is to Nourish the Cells & the Soul. If you require specific nutrition information due to a medical condition, please consult with a dietitian or physician. The nutritional information provided is composed with the utmost care. However, we cannot guarantee the correctness of the displayed values, see also our disclaimer.

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Discussion & Rating

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Shelby S - March 30, 2024, 6:36 p.m.

The dressing was a pass for me. I think it needed some lemon. I added dried cranberries and that saved the dish for me.

Anosha Singh - March 29, 2024, 11:44 p.m.

Love this!!

Isabelle - March 25, 2024, 10:39 p.m.

This recipe was DELICIOUS! I'm just starting to cook more and this was a great recipe to start with! It was a super fast and easy! ☺️

StellaHosanna - March 22, 2024, 8:49 a.m.

Simple, but delicious. I only had one tin of lentils so I added a tin of fava beans that I had sitting in my cupboard. Quick and easy to throw together.

PUL Team - March 23, 2024, 6:10 p.m.

Mmm that sounds lovely, StellaHosanna, thank you! 😊

Daksha - March 17, 2024, 9:09 p.m.

Added a little maple syrup and green onions with squeeze of lemon

Nathalie - Feb. 29, 2024, 5:27 p.m.

loved it

oli - Feb. 17, 2024, 12:22 p.m.

Very nice recipe but I used some simpler dressing second time I made it (olive oil, Balsamico, sweet mustard) since it was a bit too strong for me.

Damilola Olowokure - Dec. 14, 2023, 3:20 p.m.

Simple, tasty, and very filling. 😊 I'll 100% make this again.

Swati Vetri Kumar - Dec. 12, 2023, 4:11 p.m.

I feel I keep writing the same adjectives!
Awesome, super yummy!!!!

Kirsten - Dec. 3, 2023, 5 p.m.

Love this salad! The flavours are awesome!! Perfect after a hard workout. I have this one rotating in my meal schedule. High in protein, so great for my muscles building!! And no tofu or plant based ‘meat’ since I don’t like the taste of it.

PUL Team - Dec. 4, 2023, 3:52 a.m.

We're so happy to hear the lentil and quinoa salad is being enjoyed, Kirsten, thank you! 🤩

Ellis - Sept. 27, 2023, 11:53 a.m.

Heartwarming and great after a workout!

Franziska - Aug. 26, 2023, 3:43 p.m.

We loved this salad. Thank you for another delicious healthy wholesome and plant-based recipe!

Nazia A - July 10, 2023, 3:36 p.m.

Such a nourishing recipe. Substituted tahini as I am highly allergic and used cashew butter instead. Worked just as well! My family and I loved it and will continue to meal prep it throughout the week!

PUL Team - July 13, 2023, 2:46 a.m.

Cashew butter is a lovely idea, Nazia, thanks a bunch! We've added it as a substitute idea now 😃

Nana Em - June 30, 2023, 1:09 a.m.

Loved this recipe! I tried it tonight and it was delicious. I usually find it hard to finish salads, as I kind of “get tired” of eating voluminous (though not necessarily filling) meals. This one, however, was great.
Also, I didn’t have tahini, but I did have a couple tablespoons of hummus laying in the fridge so… I made that swap. Super good.

PUL Team - June 30, 2023, 8:12 a.m.

Aw thanks so much for sharing your experience with the recipe, Nana! Hummus is a lovely idea 🤗

Erin Janda - June 28, 2023, 1:53 a.m.

I am not typically a salad person, but this one is delicious! A perfect summer meal.

Jaime - April 11, 2023, 7:24 p.m.

This was very good and I'll make it again. I love how large the portion sizes are. The tahini dressing makes the whole dish, for sure. I wasn't really in the mood for edamame so I left that out and added a whole cucumber to make up the difference in volume. Still delicious with that modification.

PUL Team - April 11, 2023, 10:49 p.m.

So happy to hear, Jaime, and thank you for taking the time to share the modifications 🤗

KatieW - Jan. 21, 2023, 2:31 a.m.

I am a crazy picky eater. As in I pretty much lived off of dairy before going vegan and this is probably the only salad I’ve ever tried that I actually genuinely like. The dressing is perfection and my husband tells me the dressing goes really well with pasta salad as well.

PUL Team - Jan. 21, 2023, 7:38 p.m.

Awe we're so thrilled it's being enjoyed, KatieW! Pasta salad is a lovely idea 😍

Rosa - Dec. 17, 2022, 2:03 p.m.

Infinitas gracias por compartir tu sabiduría.

Tsjitske - Sept. 24, 2022, 8:36 p.m.

Dear pick up limes,
thank you so much for all your videos. They are indeed packed with information. More and more of your recipes make it to our go-to list. Much appreciated ! Thank you ever so much.

PUL Team - Sept. 25, 2022, 1:39 a.m.

It means so much, Tsjitske, thank you for the glowing feedback!

Visnja - July 6, 2022, 12:21 p.m.

This salad is really delicious and easy to make! I added cucumber and replaced spinach with Swiss chard. The dressing was heavenly.

PUL Team - July 6, 2022, 9:15 p.m.

Mmm delicious ideas, Visnja, thank you :)

Rachel - July 5, 2022, 12:32 a.m.

Delicious and easy to make!

Clare - June 24, 2022, 8:27 p.m.

This is so tasty and filling, but the dressing is like something from a restaurant. I just love the quality and thought that goes into these recipes. I have found nothing like this anywhere else. Thank you

PUL Team - June 25, 2022, 5:50 p.m.

We're so happy to hear it's being enjoyed, Clare! Such a big compliment 🙂

Erica - June 9, 2022, 8:46 p.m.

This is a great recipe to make when you have leftover lentils/grains from meal prep. Throw everything together in a bowl and you have an instant nourishing meal!

PUL Team - June 10, 2022, 11:57 p.m.

Ooo sounds lovely to meal prep this one! So happy it's being enjoyed, Erica 🥰

Romy - March 11, 2022, 9:18 a.m.

LOVE this salad! I've made it at least 10x now. So tasty and filling. 😊

PUL Team - March 12, 2022, 4:24 p.m.

Thank you, Romy , it means so much!

Ananya - Sept. 3, 2021, 4:14 p.m.

I love the new site. It's so cool that we can change serving sizes! Makes calculation that much easier.

Could someone please let me know the quantity of uncooked (and unsoaked) brown lentils and raw quinoa?

PUL Team - Sept. 4, 2021, 1:32 a.m.

It means so much that you're enjoying the new website, Ananya, thank you! For the uncooked and unsoaked ingredients, it works out to around 1 cup of dry lentils and 1 cup dry quinoa. We hope this helps and you enjoy the recipe 🙂

The Aspiring Vegan - Aug. 20, 2021, 6:39 a.m.

Dear PUL Team, you made me fall in love with nourishment (and edamame). This recipe is great! Super easy to make too. Thanks!

Kyla - May 17, 2021, 7:54 p.m.

This is a winner salad, for sure! I loved it.

Neille - April 4, 2021, 11:54 p.m.

This is an overall "Wow" rating. It just happens to land here. The way you have developed your site is inventive and genius. I just discovered that I can cross off my ingredient list. Love it so much my heart rate went up! I haven't seen another site like this, so thorough and informative and in such a tasteful (pun intended) way. An inspiration and a pleasure to browse, cook, bake, eat, and watch you and your teams hard work and oh so deserving success! Love the interactive browsing features and illustrated nutrition info. All around aesthetically pleasing through and through. I aim to cook and bake every beautiful bite. Thank you!

PUL Team - April 5, 2021, 7:06 p.m.

Aww thank YOU, Neille, for your very kind words and glowing feedback! We're so grateful to have you in our PUL family and are so happy you're enjoying the new website 🥰

Sorana - March 30, 2021, 6:21 p.m.

It's so tasty and versatile! I love it. It was my first time using tahini and I can say that it was a success! Lots of love!

PUL Team - April 3, 2021, 12:45 a.m.

Ooh super cool, Sorana! Tahini is definitely a fun one to experiment with. Glad it was a success 🤗