This Instant Pot lentil and quinoa protein bowl is a one-pot, high-protein vegetarian meal made with simple pantry ingredients. It's designed for busy home cooks who want a reliable, balanced meal without spending an hour in the kitchen. It has natural plant-based protein from lentils and quinoa, minimal oil, and spices to make it delicious. This recipe is beginner-friendly and perfect for meal prep.
If you're looking for a filling vegetarian bowl that's nutritious, customizable, and easy to repeat every week, this one checks all the boxes.
Jump to:
- Watch Video
- What Is an Instant Pot Lentil and Quinoa Protein Bowl?
- Why Lentils and Quinoa Are a Smart Protein Combo
- Can You Cook Lentils and Quinoa Together in an Instant Pot?
- Pro Tip
- Ingredients Overview
- How to Make Lentil Quinoa in the Instant Pot (Step-by-Step)
- Instant Pot Settings and Cook Times (Quick Reference)
- Protein, Calories, and Nutrition Breakdown
- Variations & Customizations
- How to Serve Lentil Quinoa Protein Bowl
- Storage, Meal Prep & Reheating
- Pro Tips & Common Mistakes
- Frequently Asked Questions
- More Instant Pot Recipes
- INSTANT POT LENTIL AND QUINOA PROTEIN BOWL (One-Pot Recipe)
- Loved this recipe?
Watch Video
Watch the step-by-step video to see exactly how this Instant Pot lentil quinoa bowl comes together.
What Is an Instant Pot Lentil and Quinoa Protein Bowl?
An Instant Pot lentil and quinoa protein bowl is a one-pot vegetarian meal in which lentils and quinoa are pressure-cooked together to create a balanced, protein-rich base. It is perfect when you want an easy and quick recipe, want something healthy with less oil and minimal ingredients.
This bowl combines lentils for protein and fiber with quinoa for essential amino acids, making it a practical option for plant-based meals, busy weekdays, and meal prep.
Quick summary:
A fast, one-pot Instant Pot protein bowl made with lentils and quinoa — ideal for meal prep, high-protein vegetarian eating, and everyday cooking.
Simple definition for beginners
- One-pot vegetarian protein bowl
- Lentils and quinoa cooked together in the Instant Pot
- No soaking, no separate cooking required
Why is this considered a high-protein vegetarian meal
- Lentils provide a good portion of plant protein and fiber
- Quinoa adds essential amino acids
- Together, they form a complete plant-based protein
- One serving provides approximately 18–22g protein, depending on portions and add-ins
Who this recipe is best for
- Vegetarians looking for protein-rich meals
- Busy home cooks who want one-pot recipes
- Meal prep for lunches or weeknight dinners
If you're new to the Instant Pot, this recipe is just what you need as it requires fewer ingredients, is easy to make, and you can save some extra for meal prep.
Why Lentils and Quinoa Are a Smart Protein Combo
Protein comparison — lentils vs quinoa
- Lentils: High in protein and fiber; very filling
- Quinoa: Moderate protein with all nine essential amino acids
Is lentil quinoa a complete protein?
Yes. Lentils like Dal Makhani are low in methionine, while quinoa supplies it. Together, they complement each other and create a more balanced protein profile—learn more about what a complete protein means.
Benefits beyond protein
- High fiber for digestion and fullness
- Provides iron, magnesium, and complex carbohydrates
- Helps maintain steady energy without heavy fats
Can You Cook Lentils and Quinoa Together in an Instant Pot?
Yes. You can cook lentils and quinoa together because their pressure-cooking times overlap when the correct liquid ratio is used.
Does quinoa overcook if cooked with lentils?
Quinoa becomes mushy mainly due to excess liquid or immediate pressure release, not because it's cooked with lentils.
Best lentil and quinoa combinations
- Red lentils + white quinoa: Softer, comfort-style texture
- Brown or green lentils + tri-color quinoa: Firmer, better for meal prep
Instant Pot lentil quinoa ratio
- 1 part lentils: 1 part quinoa
- Liquid: 2¼–2½ cups per 1 cup dry mix, depending on lentil type
Pro Tip
Layer quinoa on top of lentils to reduce sticking and avoid burn notices.
Ingredients Overview
- Lentils: You can use any lentils you have in your pantry. Red lentils cook faster, but green or brown lentils hold their shape.
- Quinoa: Gives complete protein along with lentils. You can use white quinoa or tri-color quinoa in the recipe.
- Onion & Garlic: Onion, garlic, and ginger are added as a base layer, adding flavor and sweetness to the recipe.
- Tomatoes: Next, tomatoes are added for the tanginess. You can use canned, diced, or cherry tomatoes in the recipe.
- Veggies: You can have veggies of your choice or increase your fiber intake. I have green lentils, which are already rich in fiber, but extra veggies like spinach, zucchini, etc., also help.
- Spices: Basic Indian spices such as red chili powder, cumin seeds, turmeric powder, and garam masala are added to the recipe for flavor.
- Water or Vegetable Broth: You can add water to pressure-cook the lentils and quinoa. But vegetable stock adds depth.
Substitutions & Swaps
- Lentils: You can use moong dal, red lentils, brown lentils, or green lentils with adjusted cook time
- Grains: Swap quinoa with millet or amaranth (increase liquid slightly), or brown rice.
- Protein boost: Add cooked chickpeas, tofu cubes, or paneer after cooking.
- Low-carb option: Reduce quinoa and add cauliflower rice after pressure release.
How to Make Lentil Quinoa in the Instant Pot (Step-by-Step)
- Rinse quinoa and lentils thoroughly under running water until clear. This removes bitterness and excess starch.
2. Step 2 - Sauté Onions: Add 1–2 teaspoons of oil. Sauté onion until soft, about 3 minutes. Add garlic, ginger, and spices; stir for 20 seconds.
3. Step 3 - Add Tomatoes & Spices: Add Tomatoes and cook for 2-3 minutes or until they turn mushy. Then add spices, including Paprika/Red Chili Powder, Turmeric Powder, and Garam Masala Powder, and saute for 1 minute.
4. Step 4 - Add Veggies: Add veggies of your choice for fiber and nutrition, and cook for 1-2 minutes.
5. Step 5 - Add Lentils & Quinoa: Next, add rinsed lentils and quinoa to the pot and cancel saute.
6. Step 6 - Add Liquid: Add water or vegetable stock and then pressure cook at high for 12 minutes.
7. Allow 10 minutes for natural pressure release, then manually release the remaining pressure.
8. Fluff gently with a fork. Adjust salt and texture before serving.
- Oil-free note: You can skip oil entirely. Sauté with a few tablespoons of water or broth and fully deglaze the pot before pressure cooking to avoid burn warnings.
Instant Pot Settings and Cook Times (Quick Reference)
Use this section if you want predictable results without trial and error.
Cook Time Chart by Lentil Type
| Lentil Type | Pressure Setting | Cook Time | Natural Release | Texture Result |
| Red lentils (masoor dal) | High Pressure | 6 minutes | 10 minutes | Soft, slightly creamy |
| Brown lentils | High Pressure | 10 minutes | 10 minutes | Tender, holds shape |
| Green lentils | High Pressure | 11–12 minutes | 10 minutes | Firm, chewy |
Best choice for bowls:
- Red lentils for a softer, comfort-style bowl
- Brown or green lentils for meal prep
Liquid Ratios Cheat Sheet
Correct liquid ratios are key to avoiding mushy quinoa or undercooked lentils.
| Ingredient Combo | Liquid Needed |
| Red lentils + quinoa | 2¼ cups liquid per 1 cup dry mix |
| Brown lentils + quinoa | 2½ cups liquid per 1 cup dry mix |
| Green lentils + quinoa | 2½–2¾ cups liquid per 1 cup dry mix |
Protein, Calories, and Nutrition Breakdown
Estimated protein per serving
- Lentils + quinoa only: 18–22g protein
- With legumes or seeds: 22–30g protein
Is this good for daily protein needs?
Yes. In vegetarian diets, meals providing 15 g or more of protein are considered high-protein. This bowl meets that target using only whole foods.
Compared with plain rice or quinoa alone, this lentil-quinoa bowl provides significantly more protein and fiber per serving. See Quinoa's completer profile here.
*Full nutrition details are available in the recipe card below.
Variations & Customizations
- Indian-Style Bowl: Add garam masala, red chili powder, cumin seeds, ginger, and a squeeze of lemon. Top with chopped cilantro.
- Mediterranean: Add oregano, lemon zest, and olives.
- Mexican-inspired: Add cumin, smoked paprika, black beans, and corn.
- Asian-Style: Add ginger, soy sauce, gochujang sauce, and sesame oil (post-cook).
- Meal-prep high-protein version: Increase lentils slightly or add chickpeas or seeds after cooking. or you can also try my Instant Pot Vegetarian Burrito Bowl.
How to Serve Lentil Quinoa Protein Bowl
- Simple Bowl (Everyday Meal): Serve with a squeeze of lemon juice, garnish with cilantro or parsley, and sliced cucumber or shredded carrot salad.
- High-Protein Power Bowl: You can add air-fried tofu or roasted paneer, chickpeas, edamame, or Greek yogurt.
- Global / Western-Style Bowl: Serve with roasted veggies like broccoli or zucchini or sliced avocados. Goes great with hummus, tahini dressing, and pickled onions.
- Indian-Style Serving: Pair it with Indian flatbread, like chapatti, and some sautéed veggies and pickle.
- Wraps & Meal Prep Lunches: Can be used aa filling for wraps or rolls. Also, a perfect recipe for meal prep, paired with roasted veggies and your choice of sauce.
- Light Dinner or Side Dish: For a low-calorie light dinner, serve with soup instead of bread or rice.
Storage, Meal Prep & Reheating
How long does lentil quinoa last in the fridge?
You can keep the lentil & quinoa bowl in the refrigerator for up to 4 days.
Can you freeze lentil quinoa?
Store in freezer-safe containers for upto 1-2 months.
Best way to reheat without drying out
When reheating, add a splash of water and reheat gently on the stovetop or in the microwave
Pro Tips & Common Mistakes
- Too thick? If you feel the consistency is too thick, you can add 1-2 tablespoons of hot water or more, if needed.
- Too mushy? If it turns too mushy, then use green lentils or brown lentils in the recipe next time. Also, add a little less water.
- Bland taste? Too bland for your taste? Add more seasoning and sprinkle with lemon juice before serving.
- Burn notice risk: To avoid the burn notice you sometimes get when cooking in an Instant Pot, deglaze the pot before pressure cooking.
- Lentils Undercooked: Maybe you didn't cook them long enough.
Frequently Asked Questions
Not recommended. Canned lentils are already cooked and will over-soften.
Yes. It holds texture well when stored and reheated properly.
Yes. Simmer lentils and quinoa together on the stovetop for 18–20 minutes with a tight lid.
More Instant Pot Recipes
- Lentil Dal Soup (Healthy, No-Cream, Dump-and-Go)
- SPICED CARROT & LENTIL SOUP
- POMEGRANATE RICE
- DAIRY-FREE TOMATO SOUP WITH COCONUT MILK
INSTANT POT LENTIL AND QUINOA PROTEIN BOWL (One-Pot Recipe)
Ingredients
- ¾ cup Green Lentils washed
- ½ cup Quinoa washed
- 1 small Onion chopped
- 1 Tomato chopped
- 1 tablespoon Ginger- Garlic Paste
- 1 teaspoon Cumin Seeds
- Paprika or Red Chili Powder (as per taste)
- ½ teaspoon Turmeric Powder
- 1 teaspoon Garam Masala Powder
- Salt
- 2.5 cups Water or Vegetable Stock
- 1 cup Veggies spinach, bell pepper, zucchini, etc.
- 1 tablespoon Oil
- Lemon Juice
- 1 handful Cilantro
Equipment
Method
- Rinse quinoa and lentils under running water until the water runs clear. (Note: You can soak lentils for 30 minutes for fast cooking and ease of digestion.¾ cup Green Lentils washed, ½ cup Quinoa washed
- Add oil to the Instant Pot and press saute. Then add cumin seeds. When they splutter, add the chopped onion and cook for 1-2 minutes, until it starts to caramelize.1 teaspoon Cumin Seeds, 1 tablespoon Oil, 1 small Onion chopped
- Then add ginger-garlic paste and cook for 1 minute. Then add the chopped tomatoes and cook for 3-5 minutes, or until they soften and become mushy.1 tablespoon Ginger- Garlic Paste, 1 Tomato chopped
- Then add Paprika/red chili powder, Turmeric Powder, and Garam Masala Powder and cook for 1-2 minutes. Then add your choice of veggies and cancel the saute.Paprika or Red Chili Powder (as per taste), ½ teaspoon Turmeric Powder, 1 teaspoon Garam Masala Powder, 1 cup Veggies spinach, bell pepper, zucchini, etc.
- Add rinsed lentils and quinoa, add water/vegetable stock, and salt. Close the lid and pressure cook at High for 12 minutes. When the timer beeps, let the pressure release naturally for 10 minutes and then manually release the pressure by turning the vent to the venting position.¾ cup Green Lentils washed, Salt, 2.5 cups Water or Vegetable Stock, ½ cup Quinoa washed
- Once pressure is release an dvent goes down, open the lid. Fuff with fork and garnish with cilantro, add some lemon juice, and enjoy!Lemon Juice, 1 handful Cilantro
Nutrition
Notes
- Rinse quinoa well. This removes bitterness and helps prevent a soapy taste after pressure cooking.
- Choose lentils based on texture. Red lentils cook softer and slightly creamy; brown or green lentils hold their shape better for meal prep.
- Liquid matters. Too much liquid can make quinoa mushy. If unsure, start with less and add hot water after cooking to adjust consistency.
- Prevent burn notice. Always deglaze the pot after sautéing and layer quinoa on top of the lentils before pressure cooking.
- Natural release helps texture. Let the pressure release naturally for at least 10 minutes to avoid overcooked quinoa.
- Protein boosts are flexible. Add chickpeas, tofu, paneer, or seeds after cooking so they don't affect pressure timing.
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Norah says
Very easy to make and amazing taste !