High-Protein Lentil Quinoa Bowl with Tahini Sauce

If you want a simple plant-based meal prep recipe that is filling, clean, and easy to fit into your macros, this High-Protein Vegan Lentil Quinoa Salad is a strong choice. It combines cooked quinoa, lentils, green onions, fresh herbs, and a light lemon olive oil dressing into a balanced vegan meal you can prepare ahead of time.

This recipe works well for people who want to build muscle and lose fat on a plant-based diet because it delivers complex carbs, fiber, and a solid amount of vegan protein without relying on heavy sauces or processed ingredients.

Why This Vegan Salad Works for Body Recomposition

The main advantage of this salad is its balance. Quinoa provides complex carbohydrates and a small amount of complete plant protein, while lentils add more protein, fiber, and slow-digesting carbs. Together, they create a filling vegan meal that can support energy, satiety, and consistent meal prep.

If you want to understand why protein, calories, and consistency matter so much, read our evidence-based guide on body recomposition mistakes.

Ingredients You Will Need

• 5.6 oz (160g) dry quinoa, rinsed
• 17.6 oz (500g) cooked lentils, drained
• 1.8 oz (50g) green onions, sliced
• 1.0 oz (30g) fresh parsley or cilantro, chopped
• 1 tbsp (15ml) olive oil
• 2 tbsp (30ml) fresh lemon juice
• 1 small garlic clove, grated or finely minced
• 0.5 tsp ground cumin
• Salt and black pepper to taste
• Optional: cucumber, baby spinach, pumpkin seeds, or sunflower seeds

Step-by-Step Cooking Instructions

1. Rinse the quinoa under cold water, then cook it according to package instructions. Once cooked, let it rest for 5 minutes, fluff it with a fork, and allow it to cool slightly.
2. Prepare the lentils. If using canned lentils, rinse and drain them well. If using lentils cooked from dry, make sure they are soft but still hold their shape.
3. In a small bowl, whisk together olive oil, lemon juice, grated garlic, cumin, salt, and black pepper until the dressing is evenly mixed.
4. Add the cooked quinoa, lentils, sliced green onions, and fresh herbs to a large bowl.
5. Pour the lemon olive oil dressing over the salad and toss everything until the quinoa and lentils are evenly coated.
6. Let the salad rest for 10 minutes before serving so the flavors can absorb and the texture becomes more balanced.

How to Store and Serve Your Vegan Meal Prep

Proper Storage

Store the lentil quinoa salad in airtight containers in the refrigerator for up to 4 days. This recipe holds its texture well because quinoa and lentils do not become soggy as quickly as leafy salads.

Serving Tips

You can eat this salad cold, at room temperature, or slightly warmed. If it tastes dry after storage, add a small splash of lemon juice or water before serving to bring back moisture and freshness.

Best For Fat Loss, Muscle Gain, and Plant-Based Meal Prep

This recipe works well for fat loss because it is filling, high in fiber, and easy to portion. It also works for muscle gain because you can increase the quinoa or lentil portion depending on your calorie target.

Need more meal ideas? Browse our full collection of high-protein recipes for body recomposition, fat loss, and muscle-building meal prep.