This lentil and quinoa salad with roasted asparagus is one of my go-to meals when I want something filling, full of protein, and actually delicious. It comes together in about 35 minutes, the simple vinaigrette ties everything together, and it works just as well for lunch as it does for dinner.
I make this all the time during the week because everything cooks at once. While the lentils and quinoa are on the stove, you can pan-roast the asparagus, air fry them, or even oven-roast them. By the time you make the vinaigrette, everything is ready. And the leftovers are even better the next day.
Why This Salad Works
Lentils and quinoa together give you a ton of plant protein, fiber, and iron. The roasted asparagus adds that toasty flavor and crunch that makes this feel like more than just a salad. And the simple vinaigrette keeps it fresh without being heavy.
The best part? You can swap almost any ingredient, and it still works. No asparagus? Use green beans. No beluga lentils? Green lentils are great, a bit mushier, but good. Want to top it off with more protein? Serve with roasted fish or chicken, you will love it. It’s one of those recipes that adapts to whatever you have in the fridge.
Ingredients for the Lentil and Quinoa Salad
- Quinoa. You can swap it for brown rice or farro. In a rush? Pre-cooked quinoa pouches from the store work perfectly.
- Lentils. Beluga lentils (the tiny black ones) are my favorite because they hold their shape. Green lentils work great too. You can also use navy beans or chickpeas. Jarred lentils are a fantastic shortcut.
- Simple vinaigrette. I always keep a batch in the fridge. Use your favorite, or just olive oil, lemon, and salt if you want to keep it super simple.
- Asparagus. Roasted until the tips get a little crispy. If you don’t like asparagus, green beans, or roasted broccoli work great.
- Chopped almonds or pistachios. For crunch. Pepitas or walnuts are good alternatives, too.
- Fresh parsley. To finish. Cilantro also works if you prefer it.
Easy Swaps for This Salad
| Ingredient | Swap | Note |
|---|---|---|
| Quinoa | Brown rice, farro, couscous | Farro gives a chewier texture, really nice |
| Beluga lentils | Green lentils, chickpeas, navy beans | Green lentils are easy to find anywhere. Jarred works too |
| Asparagus | Green beans, broccoli, roasted zucchini | Any vegetable that roasts well works here |
| Vinaigrette | Olive oil + lemon + salt | The simplest version, and still delicious |
| Almonds | Pistachios, pepitas, walnuts | Pepitas give it a nice earthy flavor |
About Legumes
There are over 800 different types of legumes, all with impressive nutritional benefits. Legumes are an incredible source of protein; they are high in iron, fiber, and potassium, among others. And best of all, they are also good for our planet.
They need very little water to grow, compared to cattle, which need much more. They are much cheaper, easier to transport, and present in the kitchens of many cultures worldwide. They are the perfect combination of food to feed many more people worldwide and to take care of our planet.
How to Make the Lentil and Quinoa Salad
- Cook the lentils. In a pot with a lid, add the lentils and water. Cover and cook over medium heat for about 20 minutes, until they’re tender but still hold their shape (you don’t want mush). Drain and set aside.
- Cook the quinoa. In another pot, add the quinoa and water. Cover and cook over medium heat until most of the water is absorbed. Turn off the heat, keep it covered for 5 more minutes, then fluff with a fork.
- Roast the asparagus. Cut into bite-size pieces, toss on a sheet pan with a drizzle of olive oil and a pinch of salt. Roast at 230°C (450°F) for 12 to 15 minutes, until tender with slightly crispy tips.
- Make the vinaigrette. While everything cooks, whisk together the mustard, garlic, vinegar, salt, and pepper. Slowly drizzle in the olive oil while whisking until it emulsifies. Taste and adjust.
- Assemble. Toss the warm lentils and quinoa with the vinaigrette (don’t use all of it, save the rest for later). Add the roasted asparagus, taste for seasoning, and top with chopped almonds or pistachios and fresh parsley.
Tips for the Best Lentil Salad
- Don’t overcook the lentils. You want them tender but holding their shape. Start checking at 18 minutes. Beluga lentils are more forgiving, green lentils can go mushy fast.
- Dress warmly. Add the vinaigrette when the lentils and quinoa are still warm. They soak up so much more flavor.
- Add the asparagus last. Don’t mix it in from the start, or it’ll get soggy. Place it on the top right before serving.
- Great for meal prep. Cook the lentils, quinoa, and vinaigrette up to 3 days ahead. Store separately and assemble when ready to eat.
- Travels well. This is a great salad to pack for work or a picnic. The vinaigrette doesn’t make it soggy like it does with leafy salads.
Frequently Asked Questions
Lentil and Quinoa Salad with Roasted Asparagus
Equipment
- 2 sauce pans
Ingredients
- 1 cup dried lentils +2 1/2 cups water
- 1 cup quinoa +1 3/4 cups water
- 1 pound asparagus
Vinaigrette
- 2 tablespoons Dijon mustard
- 2 cloves minced garlic
- 1/3 cup white wine vinegar
- 1 cup extra-virgin olive oil
- 1/4 to 1/2 teaspoon sea salt
- Freshly ground black pepper
To finish
- chopped almonds or pistachios
- parsley
Instructions
- Pre heat the oven to 450 degrees.
- In a pot with a lid, put the lentils and water. Cover and place over medium heat for 20 minutes until lentils are cooked and soft to bite. When ready drain and, let them cool, set aside.
- In a pot with a lid put the quinoa with water, cover, and leave to medium heat until almost all the water is absorbed. Turn off and leave covered until there is no water, all is absorbed. When ready fluff with a fork.
- Cut asparagus into bite pieces and add them to a sheet pan with a teaspoon of oil and a pinch of salt. Put in the oven for about 15 to 20 minutes or until they are roasted on all sides.
- Meanwhile, in a large bowl, mix the Dijon, garlic, vinegar, salt, and pepper with a whisk. When they are well integrated, add the oil slowly, until the vinaigrette is ready. Try and adjust seasoning if needed.
- When the asparagus are ready,take them out of the oven and let them cool. Mix with the cooked lentils, quinoa and add the vinaigrette to taste.
- Finish with the chopped almonds or pistachios and parsely.
Notes
- Keep the leftover vinaigrette in a glass container in the fridge.
- If you do not want to prepare the entire salad, prepare only what you are going to eat.
- Store the lentils, asparagus, and quinoa in different containers in the fridge and use them little by little, as needed.
- Make it ahead. Cook the lentils, quinoa, and vinaigrette up to 3 days in advance. Store everything separately in the fridge and assemble when ready to eat.
- Shortcut lentils. Jarred or canned lentils work great. Just drain, rinse, and use. No cooking needed.
- Shortcut quinoa. Pre-cooked quinoa pouches from the store save a lot of time on busy days.
- Dress while warm. Add the vinaigrette to the lentils and quinoa while they’re still warm. They absorb so much more flavor that way.
- Extra protein. Add chickpeas, edamame, or a soft-boiled egg on top if you want it even more filling.
Nutrition
information
Nutritional information of this recipe is only an estimate, the accuracy for any recipe on this site is not guaranteed.
Hi, I’m Ale Graf!
I’m a Mexican home cook based in Texas and the voice behind AleCooks and Piloncillo & Vainilla.
I create easy, family-friendly recipes with Mexican roots and a plant-forward mindset—always flexible and made to bring people together. I’m also the co-author of Yo Cocino Latino and love helping home cooks feel more confident in the kitchen.
Come say hi on Instagram—I’d love to hear what you’re cooking.