This vibrant lentil and roasted beetroot salad is a perfect blend of earthy sweetness, fresh greens, and crunchy nuts.
Packed with plant-based protein, fiber, and heart-healthy fats, it’s a nutrient powerhouse with minimal saturated fat.
Quick to prepare and visually stunning, it’s an ideal everyday meal, whether for a light lunch, dinner, or meal-prep option.
Lentil Roasted Beet Salad
Equipment
- Oven – 1 unit
- Baking tray – 1
- Aluminum foil – enough to wrap beets
- Knife – 1
- Cutting board – 1
- Mixing bowl – 1 large
- Small bowl – 1 (for vinaigrette)
- Spoon or whisk – 1
Ingredients
For the Salad:
- 500 g raw beetroot
- 400 g cooked lentils
- 100 g mixed lettuce with arugula
- 25 g watercress
- 1 large or 2 small chicory heads
- 75 g mixed salted nuts coarsely chopped
- 0.5 bunch parsley
- 0.5 bunch basil
For the Dressing:
- 0.25 bunch dill
- 2 tbsp olive oil
- 1 tbsp red wine vinegar
- 1 tsp mustard
Instructions
- Preheat the Oven for Roasting: Begin by setting your oven to 200°C (400°F) to ensure it reaches the perfect temperature for roasting the beets. This preheating step is crucial as it allows the beets to cook evenly and develop a naturally sweet, caramelized flavor. While the oven warms, prepare your beetroot for roasting.
- Prepare the Beetroot: Thoroughly scrub each beetroot under cold running water to remove any dirt or debris. Pat them dry with a clean kitchen towel. Wrap each beet individually in aluminum foil to lock in moisture and preserve their natural sweetness during roasting. This also helps keep the oven clean.
- Roast the Beetroot: Place the foil-wrapped beets directly on an oven rack or a baking tray. Roast them in the preheated oven for 20 to 50 minutes, depending on their size. Check for doneness by inserting a small knife or skewer; it should slide in easily when the beet is tender. Larger beets may take closer to 50 minutes.
- Cool and Peel the Beets: Once roasted, remove the beets from the oven and allow them to cool slightly until they are safe to handle. Carefully unwrap the foil, then peel off the skin. The skin should slip off easily if roasted properly. Cut the peeled beets into bite-sized chunks or wedges for the salad.
- Prepare Fresh Herbs and Greens: While the beets are cooling, pick and wash your fresh herbs – parsley, basil, and dill – ensuring they are clean and free from grit. Tear or chop the mixed lettuce, arugula, watercress, and chicory into bite-sized pieces. This combination of greens adds both texture and a refreshing, slightly peppery flavor to the salad.
- Make the Vinaigrette: In a small bowl, combine the mustard, red wine vinegar, and olive oil. Whisk thoroughly until emulsified into a smooth, slightly thick dressing. Add a pinch of salt and freshly ground black pepper to taste. The tangy mustard and vinegar will perfectly balance the sweetness of the roasted beets.
- Rinse and Drain the Lentils: If you are using pre-cooked lentils, rinse them gently under cold running water and drain well. This helps remove any excess starch and keeps the lentils from becoming mushy in the salad. Pat them dry slightly if needed.
- Assemble the Salad Base: In a large mixing bowl, combine the torn lettuce, chicory, watercress, and fresh herbs. Pour the vinaigrette over the greens and toss gently to ensure each leaf is lightly coated. The greens should remain fresh and crisp, not wilted.
- Add Lentils and Beetroot: Gently fold in the cooked lentils and roasted beetroot chunks. Toss carefully to distribute everything evenly without breaking the lentils or crushing the beet pieces. This ensures every bite contains a perfect balance of flavors and textures.
- Finish with Nuts: Sprinkle the coarsely chopped salted nuts over the top of the salad just before serving. They add a satisfying crunch and a rich, savory contrast to the tender vegetables and lentils.
- Serve and Enjoy: Transfer the salad to a beautiful serving bowl or plate. You can garnish with a few extra herb leaves or a drizzle of olive oil for a finishing touch. Serve immediately for maximum freshness, or refrigerate briefly if preparing ahead. This salad is equally delightful as a light lunch, a side dish, or a colorful centerpiece for a family dinner.
Notes
- Roasted beetroot can be prepared in advance and stored in the fridge for up to 3 days, making this salad a great option for meal prep.
- Use a variety of mixed greens to add color, flavor, and texture; arugula gives a gentle peppery note, while chicory adds a slight bitterness that balances the sweet beet.
- For a nut-free version, replace the salted nuts with roasted seeds like pumpkin or sunflower seeds.
- Always rinse cooked lentils before using to remove any excess starch and prevent them from sticking together in the salad.
- Adjust the dressing to taste; adding a little honey or maple syrup can subtly enhance the natural sweetness of the beetroot.
Chef’s Secrets for Perfect Salad
Achieving a balanced flavor and texture in this salad is all about layering ingredients thoughtfully.
Roast your beets until just tender; overcooked beets become mushy and lose their vibrant color.
Tear greens by hand instead of chopping with a knife to prevent bruising.
For maximum freshness, prepare the vinaigrette just before tossing the salad.
Toasting the nuts lightly in a dry pan brings out their aroma and adds a satisfying crunch, elevating the overall experience.
Finally, a pinch of freshly ground black pepper or a squeeze of lemon can brighten the flavors without overpowering the dish.
Serving Suggestions to Impress Guests
This lentil and roasted beet salad is versatile and pairs beautifully with many dishes.
Serve it as a standalone lunch or light dinner with a slice of crusty whole-grain bread.
It complements roasted chicken, grilled fish, or vegetarian mains such as stuffed peppers or vegetable tarts.
For entertaining, present the salad in a large glass bowl to showcase its vibrant colors, or arrange it on individual plates with a few extra herbs and nuts sprinkled on top.
Adding avocado slices or crumbled feta can make the salad even more luxurious and satisfying.
Storage Tips for Freshness and Flavor
To maintain the salad’s crispness, store the components separately if preparing in advance.
Keep roasted beets in an airtight container in the refrigerator for up to three days, and store mixed greens in a paper towel-lined container to absorb moisture.
Cooked lentils can also be refrigerated for up to 4 days.
Only combine the salad ingredients right before serving.
The vinaigrette can be stored in a small jar for up to a week; shake well before use.
Avoid storing the salad for too long after tossing, as the greens will wilt and the textures will be compromised.
Frequently Asked Questions
1. Can I use canned lentils instead?
Yes, canned lentils work perfectly. Simply rinse and drain them well to remove excess sodium and any liquid. Be gentle when mixing to avoid breaking the lentils.
2. How do I know when beetroot is fully roasted?
Insert a small knife or skewer into the thickest part of the beet. If it slides in easily without resistance, the beet is done. The skin should also peel off effortlessly once cooled.
3. Can I make this salad nut-free?
Absolutely. Substitute the salted nuts with seeds such as pumpkin, sunflower, or sesame. Alternatively, roasted chickpeas provide crunch and added protein.
4. Is this salad suitable for meal prep?
Yes, this salad is excellent for meal prep. Keep roasted beets, lentils, and greens separate in airtight containers. Combine and dress the salad only before serving to maintain freshness and texture.
5. Can I add extra protein to this salad?
Certainly! Add cooked quinoa, grilled tofu, tempeh, or chickpeas to boost protein content further. These additions pair well with the earthy beets and fresh greens without overpowering the flavors.
