Hearty Vegan Lentil & Quinoa Salad: Easy, Gluten-Free Meal Prep with Creamy Tahini Dressing

Inspired by: @veganeasychallenge

Looking for a satisfying, nutrient-packed meal that’s quick to prepare and perfect for meal prepping? This Hearty Vegan Lentil & Quinoa Salad is your answer! More than just a salad, it’s a complete meal bursting with flavor and wholesome ingredients. As one happy cook commented, it's "full of nutrition and deliciousness 😉," and "Looks and sounds delish! My kinda salad 🥗!"

This recipe beautifully combines protein-rich lentils and quinoa with a vibrant mix of fresh greens and vegetables, all brought together by a zesty, creamy lemon-garlic tahini dressing. It’s naturally gluten-free, dairy-free, and entirely plant-based, making it an ideal choice for healthy weeknight dinners or a filling lunch on the go.

Whether you're new to vegan cooking or a seasoned pro, this easy-to-follow recipe will become a staple in your kitchen.

Recipe illustrated with AI-generated imagery

Ingredients (Serves 2)

• 2/3 cup brown rice
• 1/4 cup tri-colour quinoa
• 100g/3.5oz silver beet, roughly chopped (or other leafy greens like spinach or kale)
• 2 spring onion stalks, chopped
• 1 small red capsicum (bell pepper)
• 1 can brown lentils, rinsed & drained
• Iodised salt, to taste
• 1-2 tsp olive oil
• 120g/4.2oz cucumber, chopped
• 150g/5.3oz cherry tomatoes, halved
• Optional: tamari sauce, to taste
• To serve: fresh parsley

Lemon Garlic Tahini Dressing

• 2 Tbsp tahini
• 2.5 Tbsp lemon juice
• 2-3 Tbsp water (add extra for a more runny consistency)
• 1/2 tsp cumin powder
• 1/2 tsp garlic powder
• Iodised salt, to taste

Equipment

• Medium saucepan with lid
• Nonstick pan
• Large mixing bowl
• Small bowl or blender for dressing
• Cutting board and knife

Instructions

1. Rinse the brown rice and quinoa together under cold water. Cook them according to package instructions.
2. While the grains cook, chop all your vegetables: silver beet (or other greens), spring onion, capsicum, cucumber, and cherry tomatoes. Rinse and drain the canned lentils.
3. Heat a nonstick pan over medium heat. Add the chopped silver beet, spring onion, capsicum, and a pinch of salt. Stir for about 1 minute until the greens wilt and some liquid appears.
4. Add the drained lentils to the pan with the vegetables and mix well. Continue heating for another 4 minutes, allowing the flavors to meld.
5. Remove the pan from heat and stir in 1-2 teaspoons of olive oil until well combined. Set this mixture aside.
6. Prepare the dressing: In a small bowl, combine tahini, lemon juice, water, cumin powder, garlic powder, and salt. Whisk thoroughly with a spoon or fork until smooth. Add more water if you prefer a thinner, more runny consistency. Alternatively, use a blender for an extra creamy dressing.
7. Once the rice and quinoa are ready, transfer them to a large mixing bowl. Let them cool for a few minutes.
8. Add the cooked lentils and greens mix, chopped cucumber, and cherry tomatoes to the bowl with the grains. Mix everything thoroughly.
9. Drizzle the prepared tahini dressing over the salad and combine well. Taste the salad and adjust seasoning as needed. If you like, you can add a dash of tamari sauce for an extra layer of umami.
10. Serve the hearty salad in individual bowls and garnish with fresh chopped parsley.

Variations and Pro Tips

• Add Extra Protein: Boost the protein content by adding roasted chickpeas, cubed firm tofu, or a sprinkle of hemp seeds.
• Flavor Boosts: Experiment with different herbs like fresh mint or cilantro. A pinch of smoked paprika in the dressing can add a delightful smoky note.
• Veggie Swaps: Feel free to substitute the silver beet with kale or spinach. Broccoli florets or grated carrots would also be delicious additions.
• Meal Prep Perfect: This salad is fantastic for meal prep! Prepare a larger batch and store the dressing separately. Combine just before serving to maintain freshness and texture. It keeps well in the fridge for up to 3-4 days.
• Perfect Rice & Quinoa: To ensure fluffy grains, always rinse thoroughly before cooking. Use the exact water-to-grain ratio recommended on the package and resist lifting the lid while cooking.

This easy, healthy, and incredibly satisfying vegan salad is a game-changer for quick meals and nutritious meal prep.

Share your creations with abillion! We love seeing how you enjoy our plant-based recipes.

Related Articles

• Discover another easy and healthy option: Easy Homemade Vegan Falafel Bowl with Charred Eggplant & Tahini
• Looking for more ways to enjoy lentils and rice? Check out: Easy Crispy Vegan Lentils and Rice
• Explore more wholesome salad ideas: Quinoa Sweet Potato Salad Bowl Recipe
• Craving more tahini goodness? Try this: Sweet & Savory Tahini Salad Recipe
• Incorporate more greens with this recipe: Vegan Pesto Greens Bowl Recipe