Quinoa & Lentil Power Salad with Roasted Veggies and Spinach

Name: Quinoa & Lentil Power Salad with Roasted Veggies and Spinach
Prep time: 20 min
Cook time: 25 min
Total time: 45 min
Yield: 4
Cuisine: Mediterranean
Ingredients: 1 cup Quinoa, dry; 3/4 cup Green lentils, dry; 3 cups Water (for cooking); 2 tbsp Olive oil; 1 cup Sweet potato, diced; 1 cup Red bell pepper, diced; 1 cup Zucchini, diced; 4 cups Baby spinach, packed; 1/3 cup Pumpkin seeds (pepitas); 2 tbsp Hemp seeds; 3 tbsp Tahini; 3 tbsp Lemon juice; 1 tbsp Apple cider vinegar; 2 pieces Garlic cloves, minced; 2 tbsp Nutritional yeast; 1 tsp Ground cumin; 1 tsp Smoked paprika; 1 tsp Salt; 1/2 tsp Black pepper; 1/4 cup Fresh parsley, chopped

Julia Campbell

Published: February 24, 2026

Categories: Lunches, Salads, Mediterranean Diet, Gluten-Free

Tags: gluten-free, Vegetarian, High-Protein, Lunch, Low-Carb, Dairy-Free, Iron-Rich, Meal-Prep, School Lunch

Power Salad

High-protein, gluten-free quinoa and lentil salad—perfect school lunch with iron-rich greens.

Prep Time:20 minCook Time:25 minTotal Time:45 minServings:4Difficulty:Easy

This Quinoa & Lentil Power Salad is my go-to school-lunch recipe when I want something that fuels kids (and adults) all afternoon: high-protein, iron-rich, and dairy-free. Toasty pumpkin seeds and hemp add crunch and extra protein while tahini and lemon bind everything with a bright, nutty dressing.

It’s designed to be low-carb compared to grain-heavy bowls, balanced with roasted veggies for energy and plenty of baby spinach for vitamins and iron. Make a batch on Sunday and portion into lunch containers for quick, energizing weekday lunches.

Nutrition (per serving)

Calories:460 kcal

Protein:24 g

Carbs:36 g

Fat:18 g

Directions

1

Preheat oven to 425°F. Toss diced sweet potato, bell pepper, and zucchini with 1 tbsp olive oil, 1/2 tsp salt, 1/4 tsp pepper, and 1/2 tsp smoked paprika. Spread on a baking sheet and roast 18–22 minutes until tender and lightly charred; set aside to cool slightly.
2

Rinse quinoa in a fine mesh sieve. In a small pot, combine quinoa and 1 1/2 cups water, bring to a boil, then reduce heat and simmer 15 minutes until fluffy; remove from heat and let sit 5 minutes, fluff with a fork.
3

Rinse lentils and place in a medium pot with 1 1/2 cups water. Bring to a simmer, cook 15–18 minutes until tender but not mushy. Drain any excess water and season with a pinch of salt.
4

Make the dressing: whisk together tahini, lemon juice, apple cider vinegar, minced garlic, nutritional yeast, cumin, remaining 1 tbsp olive oil, and remaining salt and pepper. If too thick, whisk in 1–2 tbsp water until pourable.
5

In a large bowl combine cooked quinoa, lentils, roasted veggies, baby spinach, pumpkin seeds, hemp seeds, and chopped parsley. Pour dressing over the salad and toss gently to combine.
6

Taste and adjust seasoning with more lemon, salt, or pepper. Portion into four lunch containers. Store refrigerated up to 4 days; keep extra dressing on the side if packing for school to keep salad fresh.

Ingredients

Quinoa, dry:1 cup
Green lentils, dry:3/4 cup
Water (for cooking):3 cups
Olive oil:2 tbsp
Sweet potato, diced:1 cup
Red bell pepper, diced:1 cup
Zucchini, diced:1 cup
Baby spinach, packed:4 cups
Pumpkin seeds (pepitas):1/3 cup
Hemp seeds:2 tbsp
Tahini:3 tbsp
Lemon juice:3 tbsp
Apple cider vinegar:1 tbsp
Garlic cloves, minced:2 pieces
Nutritional yeast:2 tbsp
Ground cumin:1 tsp
Smoked paprika:1 tsp
Salt:1 tsp
Black pepper:1/2 tsp
Fresh parsley, chopped:1/4 cup

Tips & Notes

To boost iron absorption, include a vitamin C source (lemon in the dressing helps) and pack alongside orange slices.
Make ahead: cook quinoa and lentils on Sunday and roast veggies for quick assembly all week.
Keep dressing separate if you want the salad crisp at lunchtime; pour on 10–15 minutes before eating.
Swap in cubed baked tofu or extra pumpkin seeds to increase protein if desired.