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Weight Watchers Recipe of the Day: Lemony Lentil Quinoa Salad
This lemony lentil quinoa salad is one from the archives. It’s the recipe that finally turned me into a quinoa lover. Which, I must admit took a while.
Have you ever cooked with quinoa (KEEN-wa)? It’s a South American grain-like seed that you cook like rice, simmering it in water or broth until the liquid is absorbed. It’s high in protein and gluten-free. Most well-stocked supermarkets have it. I was able to find it in Eagle River, Wisconsin, Population: 1,626, as far back as 2011.
Quinoa has been really popular with the healthy eating set for several years. I wanted to like it. But didn’t at first. There was something about it’s look and texture I found strange. But I kept trying. And me efforts were rewarded with this delectable lemony lentil quinoa salad. I’ve made many yummy quinoa recipes since.
Now I realize I just didn’t give it a fair chance. Rice and oatmeal are also bland. You’ve got to show them a little love to make them delicious too.
How Many Calories and WW Points in this Lemony Lentil Quinoa Salad?
Low in fat and packed with fiber, this lemony lentil quinoa salad is as good for you as it is delicious. Each serving has 254 calories and 4 WW Points.
To see your WW Points for this recipe, track it in the WW App!
(You must be logged into WW on a smartphone or tablet.)
I think it will work for the old Weight Watchers Simply Filling, provided you count the oil as part of daily requirement. (Each serving has 1 teaspoon olive oil.)
Recipe Ingredients
- 6 cups water, divided – For cooking the lentils and quinoa separately. For an easier salad you could use already cooked lentils and quinoa.
- Green lentils, rinsed – Small, round legumes with a distinctive mottled green color that can range from pale to dark olive, often with hints of brown. They have a slightly peppery, earthy flavor and a firm texture which allows them to retain their shape, adding a pleasant bite to dishes. They are high in protein, fiber, iron, and various vitamins. Use whatever lentils you prefer. I used already cooked lentils from Trader Joe’s.
- Quinoa, rinsed really well – A small, round seed that comes in various colors with a slightly nutty flavor and a light, fluffy texture when cooked. Often used as a grain substitute, quinoa has a mild, slightly earthy taste that pairs well with a variety of ingredients. Unlike most grains, quinoa is a complete protein, containing all nine essential amino acids, making it a popular choice for vegetarians and vegans.
- Dried tarragon – provides a distinctive, aromatic flavor profile that combines hints of anise, licorice, and mild sweetness.
- Salt and pepper – Together, salt and pepper form a basic but versatile seasoning duo that can elevate the taste of almost any dish.
- Grated lemon zest – Adds a bright, tangy citrus flavor.
- Fresh lemon juice – adds a bright, tangy acidity and a refreshing burst of flavor. It is a primary ingredient in this simple salad’s dressing.
- Extra virgin olive oil (affiliate link) – Adds a distinctive, slightly peppery flavor as one of the primary ingredient’s in this simple salad’s dressing.
- Dijon mustard – It’s a key ingredient in this simple salad dressing providing a tangy bite and a creamy texture.
- Thinly sliced green onions – Provide a mild, fresh flavor that combines elements of both onions and garlic.
- Chopped fresh flat-leaf Italian parsley – Adds a clean, slightly peppery flavor. It has flat, broad leaves that are more robust in flavor compared to the curly variety of parsley.
Be sure to rinse your quinoa really well. It can have a soapy tasting coating called saponin which needs to be washed away.
The recipe calls for cooked lentils. I had a package of these Trader Joe’s Steamed Lentils in the fridge. So I used them instead of cooking my own. All I had to do was open the bag and break up the clumps with my fingers before stirring them into the cooled quinoa. How easy is that?
How to Make Lemony Lentil Quinoa Salad Step by Step
Step 1: Assemble and prep your ingredients.
Step 2: Cook lentils or use already cooked lentils like I did.
Step 3: Cook the quinoa. You can also use a package of already cooked quinoa if you prefer.
Step 4: Make the dressing.
Step 5: In a large bowl combine the cooled lentils and quinoa with the sliced green onions. Add the dressing and toss again gently until everything is coated.
Step 5: Cover and refrigerate for at least 1 hour, until chilled, or for up to 4 hours. Just before serving, stir in the chopped fresh parsley.
Enjoy!
If you’ve made this Gluten-Free Lentil Quinoa Salad, please give the recipe a star rating below and leave a comment letting me know how you liked it. And stay in touch on Pinterest, Facebook, Instagram and Twitter for the latest updates.
Camilla’s Lemony Lentil Quinoa Salad Recipe
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 (affiliate link)
- 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 the water to a boil over high heat. Add the lentils and reduce the heat to medium low, allowing the lentils to simmer, until tender, but not mushy, about 30 minutes. Drain and let them cool completely.
- While the lentils are cooking, prepare the quinoa. In another medium saucepan combine the remaining 2 cups water and quinoa. Bring to a boil over medium high heat. Reduce the temperature to low, cover the pan and simmer gently for 15 to 20 minutes, or until all the water is absorbed. Remove the pan from the heat and cool completely.
- Make the dressing: in a small bowl (affiliate link), whisk together the tarragon, salt, pepper, lemon zest, lemon juice, olive oil and mustard.
- When the lentils and quinoa are completely cool, in a large bowl combine them with the sliced green onions, tossing them gently together. Add the dressing and toss again gently until everything is coated.
- Cover and refrigerate for at least 1 hour, until chilled, or for up to 4 hours. Just before serving, stir in the chopped fresh parsley.
Notes
(Must be logged into WW on a smartphone or tablet.) 6 PointsPlus (Old plan) I had a box of Trader Joe’s steamed lentils in the fridge, so used them instead of cooking my own. I like to make use of what’s readily available whenever I can. Be sure to rinse your quinoa well. It has a soapy tasting coating called saponin which needs to be washed away. You could also use a package of already cooked quinoa that are widely available on supermarket shelves these days.
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
Source: adapted from 5 Easy Steps to Healthy Cooking: 500 Recipes for Lifelong Wellness (affiliate link) by Camilla Saulsbury
If you like this easy Lemony Lentil Quinoa Salad, you may also like
- Weight Watchers Recipe for Quinoa Pilaf with Pistachios, Raisins and Cilantro
- Apricot Cilantro Quinoa Pilaf Recipe at Meatless Monday
- Ellie Krieger’s Quinoa Pilaf with Pine Nuts Recipe
- More than 20 quinoa recipes from the NYT Recipes for Health
- Pumpkin Quinoa Muffins from Bob’s Red Mill and Lorna Sass
Trying to eat a clean diet in 2021, this recipe fits right in! Easy to prepare and delicious! Even my husband who says he “dislikes quinoa” gobbled it down! I served in on some crisp baby lettuce with our dinner. Thanks, definitely a keeper!
How many points is a cup of quinoa salad
This recipe looks great, how long would it keep in the fridge for?
I Odette, I’m not sure what the food safety experts would say, but I’ve kept in the fridge and enjoyed it for 4 – 5 days. Hope this helps.
Fantastic and makes a good size portion. I didn’t have Tarragon and yet the dressing was still excellent! I will be making this again. Also, the tip on buying the cooked lentils at Trader Joe’s was great…saved me a step to have to cook them because we are experiencing heat wave and I didn’t want to heat up my kitchen.
Laura,
Glad you liked it, even without the tarragon. I love the convenience of Trader Joe’s lentils for that very reason. With temps in the triple digits here in Phoenix, heating up the kitchen is something I try to avoid as much as I can.