This red lentil quinoa salad offers a perfect balance of hearty legumes and grains with tropical mango and refreshing mint.
It's a nourishing, plant-based salad ideal for lunches or light dinners, packed with protein and vibrant flavors.
The recipe is simple, with a flavorful dressing that ties all the ingredients together beautifully.
Why You’ll Love This Recipe
- The combination of red lentils and quinoa provides a complete protein, making it a filling and nutritious dish.
- Mango adds natural sweetness and a fresh tropical twist that complements the earthy lentils and quinoa.
- Fresh mint brightens the salad, adding a refreshing herbal note perfect for a light meal.
- The dressing uses simple pantry ingredients to enhance the flavors without overpowering.
- Red lentils cook quickly and stay tender, while quinoa adds a light, fluffy texture.
Roasted Red Lentil and Quinoa Salad with Mango and Mint
This vibrant red lentil quinoa salad combines protein-rich lentils and quinoa with sweet mango and fresh mint for a refreshing, plant-based meal.
- Prep time
- 15 minutes
- Cook time
- 25 minutes
- Servings
- 4
- Yield
- 4 servings
Ingredients
- 1 cup red lentils (about 200 g), rinsed and drained
- 1 cup quinoa (about 170 g), rinsed
- 2 cups water (480 ml) for quinoa
- 2 1/4 cups water (540 ml) for lentils
- 1 large ripe mango, peeled and diced (about 1 1/2 cups)
- 1/2 cup fresh mint leaves, chopped (about 15 g)
- 1/4 cup red onion, finely chopped
- 1/4 cup chopped fresh cilantro (optional)
- 3 tablespoons extra-virgin olive oil
- 2 tablespoons fresh lime juice (about 1 lime)
- 1 teaspoon honey or maple syrup
- 1/2 teaspoon ground cumin
- Salt and freshly ground black pepper, to taste
Instructions
- Cook Red Lentils Place rinsed red lentils in a medium saucepan with 2 1/4 cups water. Bring to a boil, then reduce heat and simmer uncovered for about 15 minutes until tender but not mushy. Drain any excess water and set aside to cool.
- Cook Quinoa Meanwhile, bring 2 cups water to a boil in another saucepan. Add rinsed quinoa, reduce heat to low, cover, and simmer for 15 minutes or until water is absorbed and quinoa is fluffy. Remove from heat and let cool, fluffing with a fork.
- Prepare Dressing In a small bowl, whisk together olive oil, lime juice, honey or maple syrup, cumin, salt, and pepper until well combined.
- Combine Salad In a large bowl, combine cooked red lentils, cooked quinoa, diced mango, chopped red onion, mint leaves, and cilantro if using. Pour the dressing over and toss gently to coat everything evenly.
- Chill and Serve Refrigerate the salad for at least 30 minutes to allow flavors to meld. Serve chilled or at room temperature.
Helpful Tips
- Rinse lentils and quinoa well before cooking to remove any debris and bitterness.
- Cook lentils just until tender to maintain some texture; avoid overcooking to prevent mushiness.
- If fresh mango is not available, you can substitute with canned mango chunks in juice (drained).
- For a nutty flavor, lightly toast the quinoa in a dry pan for a few minutes before cooking.
- This salad is perfect for meal prep; keep it refrigerated in an airtight container.
Storage and Make-Ahead
Store leftovers in an airtight container in the refrigerator for up to 3 days.
Because the salad contains fresh mango and herbs, it’s best eaten within a few days for optimal freshness.
Do not freeze this salad as fresh ingredients and texture would be compromised.
Frequently Asked Questions
Can I substitute other lentils for red lentils?
Red lentils cook quickly and soften nicely for this salad. Other lentils like green or brown can be used but will require longer cooking and may have a firmer texture.
Is this salad gluten-free?
Yes, all ingredients in this recipe are naturally gluten-free.
Can I make this salad vegan?
Yes, the recipe is vegan; just replace honey with maple syrup or agave nectar.
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