This vibrant Lentil and Beet Salad is a nutrient-packed, plant-based dish perfect for any meal.
Bursting with earthy roasted beets, protein-rich lentils, and fiber-filled greens, it’s a wholesome choice for heart health and digestion.
With healthy fats from olive oil and pumpkin seeds, this salad is satisfying, low in saturated fat, and ideal for easy everyday meals or meal prep.
Lentil and Beet Salad
Equipment
- Oven, 1 (for roasting beets)
- Baking sheet (1)
- Foil, enough to wrap 500 g beets
- Medium saucepan, 1 (for cooking lentils)
- Jar with lid, 1 (for dressing)
- Large bowl (1)
- Small bowl, 1 (for soaking onions)
- Knife (1)
- Cutting board (1)
- Spoon or tongs, 1
Ingredients
- 6 cups mixed greens lettuce, kale, spinach, arugula
- 500 g 1 lb beets
- ½ cup brown or green lentils
- ½ red onion thinly sliced
- ¼ cup dried cranberries
- ¼ cup pumpkin seeds
- ¼ cup olive oil
- 2 tbsp lemon juice
- ½ cup apple cider vinegar divided
- ¼ tsp salt plus more to taste
- Flaky sea salt for garnish
- Za’atar for garnish
Instructions
- Preheat the Oven and Prepare Beets: Begin by preheating your oven to 425°F (218°C) to ensure it reaches the perfect roasting temperature. While waiting, carefully wash your beets to remove any dirt. Trim the beet greens and ends, then wrap each beet individually in aluminum foil. Placing them on a baking sheet ensures even roasting. Roast the beets for about 60 minutes, or until a sharp knife slides through effortlessly, signaling they are tender and perfectly cooked.
- Cook the Lentils: While the beets are roasting, prepare the lentils. Rinse ½ cup of brown or green lentils thoroughly under cold water to remove any debris or excess starch. Transfer them to a medium saucepan and cover with water, using roughly twice the volume of lentils in water. Bring the water to a boil over medium-high heat, then reduce to a gentle simmer. Cook for 20–30 minutes until the lentils are tender but not mushy. Drain any excess water and set the lentils aside to cool slightly.
- Make the Zesty Dressing: In a small jar with a tight-fitting lid, combine ¼ cup olive oil, 2 tablespoons lemon juice, 2 tablespoons apple cider vinegar, and ¼ teaspoon salt. Secure the lid and shake vigorously until the dressing emulsifies into a smooth, golden blend. This bright, tangy dressing will enhance the natural flavors of the roasted beets, lentils, and greens.
- Soak the Red Onion: Thinly slice ½ of a red onion and place the slices in a small bowl. Pour in the remaining apple cider vinegar to barely cover the onions. Let them soak for about 10 minutes; this process mellows the sharpness and creates a delicate tang that complements the salad. Drain the onions once they are ready.
- Toss the Lentils with Dressing: When the lentils are warm, add 1–2 tablespoons of the prepared dressing. Gently toss to coat each lentil, allowing the flavors to infuse. This step ensures the lentils are flavorful and perfectly integrated into the salad.
- Peel and Chop the Beets: Once the beets are done roasting, remove them from the oven and allow them to cool just enough to handle safely. Unwrap the foil and use a paper towel or clean hands to rub off the skins—it should come off easily. Chop the peeled beets into roughly 1-inch cubes. Toss the cubed beets in 1 tablespoon of the prepared dressing to add brightness and depth of flavor.
- Prepare the Greens: Wash and thoroughly dry 6 cups of your choice of greens—such as spinach, arugula, kale, or lettuce. Transfer them to a large serving bowl or platter. These greens form the fresh, crisp base of your salad, providing fiber and a light crunch.
- Assemble the Salad: Begin layering your salad by scattering the dressed greens across a medium-sized platter. Evenly distribute the warm, dressed lentils on top of the greens. Next, add the roasted and dressed beet cubes, then sprinkle the dried cranberries and pumpkin seeds for sweetness and crunch. Finally, arrange the soaked red onions across the salad to add tang and visual appeal.
- Dress and Garnish the Salad: Drizzle additional dressing over the assembled salad to taste, ensuring every bite has a balance of tangy, savory flavors. Finish by sprinkling flaky sea salt over the roasted beets and a light dusting of za’atar for a fragrant, earthy note that elevates the dish.
- Serve Immediately or Store: Serve the Lentil and Beet Salad immediately while the lentils are still slightly warm, allowing the flavors to meld beautifully. Alternatively, store the salad in an airtight container in the refrigerator for up to 2 days; keep the dressing separate until serving to maintain freshness and texture.
Notes
- For best flavor, use fresh, firm beets without blemishes.
- Lentils should be cooked al dente to prevent mushiness.
- Za’atar can be substituted with sumac or a sprinkle of dried thyme.
- Soaking onions in vinegar softens their bite but don’t over-soak to avoid overpowering flavor.
- Salad can be served warm, at room temperature, or chilled depending on preference.
- Olive oil can be swapped with avocado or walnut oil for a different flavor profile.
- For meal prep, store components separately and combine just before serving.
- Adjust salt and lemon juice to taste; the dressing should balance acidity and richness.
Chef’s Secrets For Perfect Flavor
The key to a standout Lentil and Beet Salad is layering flavors.
Roasting beets slowly allows their natural sweetness to intensify, while lightly dressing the lentils while they’re still warm ensures each bite carries flavor.
Don’t rush the onion soaking process; a gentle 10-minute soak in apple cider vinegar transforms sharp raw onions into subtly tangy, mellow accents.
Use high-quality olive oil—it makes a noticeable difference in both taste and texture.
Finally, balance textures by including crunchy pumpkin seeds and chewy dried cranberries for a delightful contrast to tender lentils and beets.
Serving Suggestions To Impress Guests
This salad is versatile and can elevate any meal. Serve it as a colorful, nutrient-packed side to grilled fish, roasted chicken, or tofu steaks.
For a complete main course, pair it with a slice of whole-grain bread or a small quinoa pilaf to boost fiber and protein.
Garnish with fresh herbs like parsley or cilantro for added freshness and aroma.
For casual meals, present it in a large bowl for family-style dining, or layer in individual jars for visually striking, portable lunches.
Storage Tips For Maximum Freshness
To keep your Lentil and Beet Salad tasting fresh, store the ingredients separately when preparing ahead.
Keep roasted beets and cooked lentils in airtight containers in the refrigerator for up to 3 days.
Greens should be washed, dried, and stored in a paper towel-lined container to prevent sogginess.
Dressing is best stored in a small jar or container in the fridge for up to a week.
Combine all components just before serving to maintain crisp textures and vibrant flavors.
Frequently Asked Questions
1. Can I use canned beets instead of fresh ones?Yes, canned beets can save time. Drain and pat them dry before tossing with a little dressing. Keep in mind that canned beets are softer and slightly less flavorful than roasted fresh ones.
2. Are there alternative lentils I can use?
Absolutely! Red lentils or French green lentils can work, but adjust cooking times carefully. Red lentils cook faster and may become mushy, while French lentils hold their shape similarly to brown or green lentils.
3. Can I make this salad vegan or gluten-free?
Yes, this recipe is naturally vegan and gluten-free. Ensure any packaged ingredients, like dried cranberries or za’atar, are certified gluten-free if needed.
4. How do I prevent the salad from getting soggy?
Keep the dressing separate until ready to serve, and only combine a small portion with lentils and beets initially. Add greens just before serving to preserve crunch.
5. Can this salad be served warm?
Definitely! Warm lentils and roasted beets pair beautifully with fresh greens. Serving warm enhances the salad’s earthy flavors, though it’s equally delicious chilled for a refreshing, summer-friendly dish.
