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.
Store the sauce separately and combine only when ready to serve.
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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
• tahini
Fruits & Veggies 38%
• red bell pepper
• fresh spinach
Calcium
No significant sources of calcium
Fat
• roasted pumpkin seeds
• tahini
Nutrition per
serving
Calories 422 kcal
Total fat
14.2 g
Omega-3
0.3 g
Omega-6
5.5 g
Saturated fat
1.8 g
Trans fat
0.0 g
Cholesterol
0.0 mg
Total carbs
55.0 g
Dietary fiber
15.3 g
Total sugars
6.2 g
Added sugars
1.5 g
Protein
23.2 g
Sodium
314 mg
Iron
8.28 mg
Potassium
1256.3 mg
Calcium
149.1 mg
Magnesium
183.7 mg
Zinc
4.10 mg
Copper
0.90 mg
Manganese
2.02 mg
Phosphorus
581.1 mg
Selenium
12 μg
Vitamin A
156 μg RAE
Vitamin B6
0.6 mg
Vitamin B12
0 μg
Vitamin C
49.0 mg
Vitamin D
0 μg
Vitamin E
2.1 mg
Vitamin K
121 μg
Folate
414 μg
Thiamin
0.6 mg
Riboflavin
0.4 mg
Niacin
3.4 mg
Choline
89.6 mg
Nutrition info
Focusing on numbers can harm our relationship with food.
Instead, our philosophy is to Nourish the Cells & the Soul.
For specific nutrition needs due to a medical condition, consult a dietitian or physician.
While we strive to provide accurate nutritional information, we cannot guarantee its accuracy. See our disclaimer for details.
Missed a bit of texture, but the taste is really nice. Am going to make it again as a side dish 👌🏻
Reply
Moni - Sept. 1, 2024, 11:19 p.m.
Absolutely delicious and filling ❤️💃🏻
Reply
Laura Jurdža - Aug. 14, 2024, 12:22 p.m.
Tastes great!!😊
Reply
Claire - Aug. 12, 2024, 11:43 p.m.
Next time, I'd wilt the spinach a bit by mixing it info everything while it was hot instead of waiting to later everything for lunch meal prep.
Reply
Zarah - July 29, 2024, 11:11 p.m.
This was another great recipe. I made it with brown rice and peas (instead of edamame) as that’s all I had. It has a very satisfying savory/ sweet/ tangy taste. At first I thought the portion sizes were quite small for 4 people but it is actually very filling and was enough. I added the roasted sunflower seeds and it gave a nice crunch.
PUL Team - July 31, 2024, 4:35 a.m.
So happy to hear you enjoyed the salad with the substitutions, Zarah! 🫶✨
Reply
christine - May 17, 2024, 8:30 a.m.
Best sauce ever. It’s rich and Flavorfull! I’ve done this salad twice and it’s so easy to make and yummy.
Reply
Annika - May 8, 2024, 12:47 p.m.
Simply in love with everything about this salad
Reply
Hayley - April 29, 2024, 3:30 p.m.
What a lovely meal. Not heavy but this salad has a cozy aspect to it which is sutible for a summers day or a cool evening.
Reply
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.
Luiza Alice - May 7, 2024, 4:30 p.m.
Same
Reply
Anosha Singh - March 29, 2024, 11:44 p.m.
Love this!!
Reply
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! ☺️
Reply
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! 😊
Reply
Daksha - March 17, 2024, 9:09 p.m.
Added a little maple syrup and green onions with squeeze of lemon
Reply
Nathalie - Feb. 29, 2024, 5:27 p.m.
loved it
Reply
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.
Reply
Damilola Olowokure - Dec. 14, 2023, 3:20 p.m.
Simple, tasty, and very filling. 😊 I'll 100% make this again.
Reply
Swati Vetri Kumar - Dec. 12, 2023, 4:11 p.m.
I feel I keep writing the same adjectives! Awesome, super yummy!!!!
Reply
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! 🤩
Reply
Ellis - Sept. 27, 2023, 11:53 a.m.
Heartwarming and great after a workout!
Reply
Franziska - Aug. 26, 2023, 3:43 p.m.
We loved this salad. Thank you for another delicious healthy wholesome and plant-based recipe!
Reply
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 😃
Reply
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 🤗
Reply
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.
Reply
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 🤗
Reply
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 😍
Reply
Rosa - Dec. 17, 2022, 2:03 p.m.
Infinitas gracias por compartir tu sabiduría.
Reply
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!
Reply
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 :)
Reply
Rachel - July 5, 2022, 12:32 a.m.
Delicious and easy to make!
Reply
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 🙂
Reply
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 🥰
Reply
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!
Reply
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 🙂
Reply
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!
Reply
Kyla - May 17, 2021, 7:54 p.m.
This is a winner salad, for sure! I loved it.
Reply
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 🥰
Reply
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 🤗
Discussion & Rating
Missed a bit of texture, but the taste is really nice. Am going to make it again as a side dish 👌🏻
Absolutely delicious and filling ❤️💃🏻
Tastes great!!😊
Next time, I'd wilt the spinach a bit by mixing it info everything while it was hot instead of waiting to later everything for lunch meal prep.
This was another great recipe. I made it with brown rice and peas (instead of edamame) as that’s all I had. It has a very satisfying savory/ sweet/ tangy taste. At first I thought the portion sizes were quite small for 4 people but it is actually very filling and was enough. I added the roasted sunflower seeds and it gave a nice crunch.
Best sauce ever. It’s rich and Flavorfull! I’ve done this salad twice and it’s so easy to make and yummy.
Simply in love with everything about this salad
What a lovely meal. Not heavy but this salad has a cozy aspect to it which is sutible for a summers day or a cool evening.
The dressing was a pass for me. I think it needed some lemon. I added dried cranberries and that saved the dish for me.
Love this!!
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! ☺️
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.
Added a little maple syrup and green onions with squeeze of lemon
loved it
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.
Simple, tasty, and very filling. 😊 I'll 100% make this again.
I feel I keep writing the same adjectives!
Awesome, super yummy!!!!
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.
Heartwarming and great after a workout!
We loved this salad. Thank you for another delicious healthy wholesome and plant-based recipe!
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!
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.
I am not typically a salad person, but this one is delicious! A perfect summer meal.
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.
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.
Infinitas gracias por compartir tu sabiduría.
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.
This salad is really delicious and easy to make! I added cucumber and replaced spinach with Swiss chard. The dressing was heavenly.
Delicious and easy to make!
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
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!
LOVE this salad! I've made it at least 10x now. So tasty and filling. 😊
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?
Dear PUL Team, you made me fall in love with nourishment (and edamame). This recipe is great! Super easy to make too. Thanks!
This is a winner salad, for sure! I loved it.
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!
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!