Weight Watchers Recipe of the Day: Lemony Lentil Quinoa Salad
This lemony lentil quinoa salad is a classic from the archives—it’s the recipe that finally won me over to quinoa. It took a few tries, but now it’s one of my go-to healthy salads.
Quinoa (pronounced KEEN-wa) is a seed used like a grain: simmer it in water or broth until the liquid is absorbed. It’s high in protein, naturally gluten-free, and widely available in most supermarkets. At first its appearance and texture felt unfamiliar to me, but once I learned how to prepare it well, this bright lemon-and-lentil salad convinced me it belongs in the regular rotation.
Like rice or oatmeal, quinoa benefits from thoughtful seasoning—show it some love and it becomes delicious. The lentils add a hearty, satisfying bite while lemon, tarragon and parsley keep the salad fresh and light.
How Many Calories and WW Points in this Lemony Lentil Quinoa Salad?
Low in fat and rich in fiber and protein, this salad is both nutritious and flavorful. Each 1-cup serving contains 254 calories and equates to 4 WW Points.
If you track WW, you can check and log this recipe in the WW app (you must be logged into WW on a smartphone or tablet).
This recipe should also fit the older Weight Watchers Simply Filling approach if you account for the oil in your daily allotment. Each serving contains roughly 1 teaspoon of olive oil.
Recipe Ingredients
- 6 cups water, divided – for cooking the lentils and quinoa separately. You can also use pre-cooked lentils and quinoa to save time.
- 1 cup green lentils, rinsed – small green or brown lentils work well; they hold their shape and add a slightly peppery, earthy flavor.
- 1 cup quinoa, rinsed thoroughly – rinse well to remove the natural coating (saponin) that can taste soapy if not washed away.
- 1 teaspoon dried tarragon – adds a subtle anise-like aroma that pairs nicely with lemon.
- 1/2 teaspoon salt and 1/2 teaspoon fresh ground black pepper
- 2 teaspoons grated lemon zest – bright citrus flavor.
- 1/4 cup freshly squeezed lemon juice – the main acid in the dressing for a fresh, tangy finish.
- 2 tablespoons extra virgin olive oil – for a smooth, fruity dressing.
- 1 teaspoon Dijon mustard – helps emulsify the dressing and adds a mild bite.
- 3/4 cup thinly sliced green onions – for a mild onion flavor and crunch.
- 3/4 cup chopped fresh flat-leaf (Italian) parsley – stirred in just before serving for freshness and color.
If you prefer convenience, pre-cooked lentils or packaged cooked quinoa are good shortcuts and widely available.
How to Make Lemony Lentil Quinoa Salad Step by Step
Step 1: Assemble and prep all ingredients.
Step 2: Cook the lentils: in a medium saucepan bring 4 cups of water to a boil, add the lentils, reduce heat to medium-low and simmer until tender but not mushy, about 30 minutes. Drain and cool completely.
Step 3: Cook the quinoa: in a separate saucepan combine 2 cups water and the rinsed quinoa. Bring to a boil, reduce heat to low, cover and simmer 15–20 minutes until water is absorbed. Remove from heat and cool completely.
Step 4: Make the dressing: whisk together the dried tarragon, salt, pepper, lemon zest, lemon juice, olive oil and Dijon mustard in a small bowl until combined.
Step 5: In a large bowl combine the cooled lentils and quinoa with the sliced green onions. Add the dressing and toss gently until everything is evenly coated.
Step 6: Cover and refrigerate for at least 1 hour (up to 4 hours) to let flavors meld. Just before serving, stir in the chopped fresh parsley.
Serve chilled or at room temperature as a light lunch, hearty side dish, or make-ahead addition to a potluck.
If you make this Gluten-Free Lemony Lentil Quinoa Salad, please leave a rating and comment to share how you liked it.
Camilla’s Lemony Lentil Quinoa Salad Recipe
Equipment
-
Medium Saucepan
-
Mixing Bowls
-
Whisk
Ingredients
- 6 cups water, divided
- 1 cup green lentils, rinsed
- 1 cup quinoa, rinsed really well
- 1 teaspoon dried tarragon
- 1/2 teaspoon salt
- 1/2 teaspoon fresh ground black pepper
- 2 teaspoons grated lemon zest
- 1/4 cup freshly squeezed lemon juice
- 2 tablespoons extra virgin olive oil
- 1 teaspoon Dijon mustard
- 3/4 cup thinly sliced green onions
- 3/4 cup chopped fresh flat-leaf Italian parsley
Instructions
- In a medium saucepan, bring 4 cups of water to a boil. Add the lentils, reduce heat and simmer until tender but not mushy, about 30 minutes. Drain and cool completely.
- While the lentils cook, combine the remaining 2 cups water and quinoa in another saucepan. Bring to a boil, reduce to low, cover and simmer 15–20 minutes until water is absorbed. Remove from heat and cool completely.
- Make the dressing: whisk together the tarragon, salt, pepper, lemon zest, lemon juice, olive oil and mustard in a small bowl.
- When lentils and quinoa are cool, combine them in a large bowl with the sliced green onions. Add the dressing and toss gently until coated.
- Cover and refrigerate at least 1 hour (up to 4 hours). Just before serving, stir in the chopped parsley.
Notes
WW Points: 4
You can use packaged steamed lentils or pre-cooked quinoa for ease—both save time and work well.
Be sure to rinse quinoa thoroughly to remove its natural coating called saponin, which can taste soapy if not washed away.
Nutrition
Nutrition information is calculated automatically and should be used as an approximation.
Additional Info
Source: adapted from 5 Easy Steps to Healthy Cooking: 500 Recipes for Lifelong Wellness by Camilla Saulsbury
If you like this easy Lemony Lentil Quinoa Salad, you may also like
- Quinoa Pilaf with Pistachios, Raisins and Cilantro (Weight Watchers recipe)
- Apricot Cilantro Quinoa Pilaf
- Quinoa Pilaf with Pine Nuts
- Collection of quinoa recipes for more ideas
- Pumpkin Quinoa Muffins