Lentil and Beet Salad
A vibrant, plant-based salad packed with protein-rich lentils, roasted beets, and fresh greens. Tossed with a zesty dressing and crunchy pumpkin seeds, this salad is hearty, fiber-rich, and perfect for everyday meals or meal prep.
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.
