Roasted Beet, Feta and Lentil Salad

Discover the vibrant flavours inspired by Mediterranean cuisine with this delicious Green Lentil and Beet Salad with Feta. Combining the earthy sweetness of roasted beets with the nuttiness of green lentils, this salad is not just a feast for the eyes but a powerhouse of nutrition. Perfect for health-conscious foodies, this gluten-free and vegetarian-friendly recipe can easily become a staple in your meal plans. Let’s dive into how to make this easy, nutritious, and utterly satisfying dish.

What’s In This Lentil Salad

This roasted beet salad features cooked green lentils, roasted beets, diced red onion, toasted walnuts, crumbled feta cheese, and chopped fresh parsley, all tossed with a dressing made from extra virgin olive oil, lemon zest, lemon juice, Dijon mustard, maple syrup, minced garlic, and a pinch of salt and pepper. It’s a nutritious and flavorful combination of ingredients, perfect for a healthy meal.

Are Lentils Healthy

Yes, green lentils are very healthy. They are a great source of plant-based protein, dietary fibre, and essential nutrients like iron, folate, and magnesium. Their high fibre content supports digestive health, while their protein and nutrient levels make them an excellent addition to a balanced diet, aiding in heart health, weight management, and overall wellness.

Does Alberta Grow Lentils?

Southern Alberta happens to grow 2 varieties of lentils: red lentils (you can find whole and split variations) and green lentils.

To learn more about all the important health benefits of incorporating Canadian-grown pulses into your diet and learn more about the Alberta pulse industry, visit https://albertapulse.com/eating-pulses/.

Looking for more pulse recipes? Check out https://albertapulse.com/recipe/.

How To Cook Lentils

To cook lentils, rinse them in cold water and sort through to remove any debris. Combine 1 part lentil with 3 parts water in a pot. Bring to a boil, then reduce heat to a simmer. Cover and cook until tender—about 15-20 minutes for red lentils, 25-30 minutes for green or brown lentils. Add more water if needed during cooking. Once cooked, drain any excess water and season as desired.

Do You Need To Soak Lentils Before Cooking

No, you do not need to soak lentils before cooking. Unlike some other legumes, lentils cook quickly and evenly without soaking. Rinse them under cold water to remove any debris before cooking.

The Perfect Meal Prep Recipe

This Lentil Beet Salad recipe is not just easy to make but also perfect for meal prep. It’s a complete meal on its own, rich in protein, fibre, and essential nutrients. Plus, it’s versatile; feel free to add sweet potato or red bell pepper for extra sweetness and crunch, or substitute goat cheese for feta for a different flavour profile.

Lentil Salad Recipe Ingredients

For the Dressing

• 1/4 cup extra virgin olive oil
• 1 tbsp fresh lemon zest
• 2 tbsp fresh lemon juice
• 1 tbsp Dijon mustard
• 1 tbsp maple syrup
• 1 garlic clove, minced
• A pinch of salt and ground black pepper

Tip: If you don’t have lemons on hand in your kitchen, you can substitute with balsamic vinegar, red wine vinegar or white wine vinegar.

For the Salad

• One 540 ml can of cooked green lentils, drained and rinsed
• 1/2 red onion, diced
• 2 large or 3 small roasted beets, diced
• 1/2 cup toasted walnuts
• 1 cup crumbled feta cheese
• 2 tbsp chopped fresh parsley
• 3 cups fresh spinach

How To Roast Beets

How to Make This Lentil and Beet Salad

Prepare the Vinaigrette

In a large bowl, whisk together extra virgin olive oil, lemon zest, fresh lemon juice, Dijon mustard, maple syrup, minced garlic, and a pinch of salt and pepper. This vibrant dressing marries the tangy freshness of lemon with the depth of Dijon and the sweetness of maple syrup, creating a perfect harmony of flavours.

Marinate the Lentils

To the vinaigrette, add the diced red onion, chopped parsley, and cooked green lentils. Toss everything to combine thoroughly. Allow the mixture to marinate in the fridge for at least 30 minutes. This step can be skipped if pressed on time, but his step not only infuses the lentils with the dressing’s flavours but also softens the red onion. This helps melding everything together beautifully.

Assemble the Salad

In a separate bowl, combine the marinated lentil mixture with diced cooked beets, toasted walnuts, and fresh spinach. The walnuts add a delightful crunch and richness to the salad, making it even more satisfying.

Garnish and Serve

Just before serving, top the salad with crumbled feta cheese and an additional sprinkle of fresh parsley. The creamy feta adds a tangy contrast to the earthy beets and hearty lentils, making every bite a delightful experience.

What to Serve with Lentil Salad

Lentil salad pairs well with a variety of dishes, making it a versatile side or main course. Here are some great options to serve with lentil salad:

1. Roasted Chicken: A simple roasted or grilled chicken provides a lean protein source that pairs wonderfully with the richness of the lentil salad.
2. Fish: Baked or grilled fish, like salmon or cod, offers a light, healthy option that balances the hearty nature of the salad.
3. Flatbreads or Pita: Serve alongside warm flatbreads or homemade pita for a satisfying meal, perfect for scooping up the salad.
4. Cheese Platter: Offer a selection of cheeses, especially those with bold flavours like blue cheese or aged cheddar, to complement the salad’s flavours.
5. Fresh Bread: A crusty loaf of fresh bread like sourdough, is always a hit. Providing a crunchy texture contrast.
6. Soup: Pair with a light vegetable, like this Carrot and Celery Soup, or a Butternut Squash Soup for a cozy, comforting meal option.

This salad’s versatility makes it easy to incorporate into various meal plans, from casual lunches to more formal dinners.

How To Store Lentil and Beet Salad

Storing lentil beet salad properly helps maintain its freshness and flavours. Here’s how to do it:

1. Cool Down: Ensure the salad components, especially if served warm initially, are cooled to room temperature before storing to prevent condensation that could make the salad soggy.
2. Airtight Container: If possible, separate or remove the spinach from the salad to avoid the greens from turning soggy. Transfer the salad to an airtight container. This keeps the salad fresh and prevents it from absorbing other flavours from the fridge.
3. Refrigerate: Place the container in the refrigerator. Lentil beet salad can typically be stored for 3 to 5 days.
4. Check Before Serving: Before eating leftovers, check the salad’s appearance and smell to ensure it’s still fresh. If anything looks or smells off, it’s best to discard it.

By following these storage tips, you can enjoy your lentil beet salad over several days, making it a convenient and healthy option for meal prep or leftovers.

Beet Salad Variation Ideas

Beet and lentil salad is a versatile dish that can be adapted with various ingredients to suit different tastes and occasions. Here are some delicious variation ideas:

1. Goat Cheese and Walnut: Replace feta cheese with creamy goat cheese and add walnuts for a crunchy texture. The tanginess of the goat cheese pairs beautifully with the sweetness of the beets.
2. Orange and Avocado: Add segments of orange for a citrusy sweetness and diced avocado for creaminess. The orange adds a fresh zest, while the avocado provides a rich, smooth texture.
3. Grains and Greens: Mix in cooked quinoa, farro, or barley for added texture and fibre, and substitute the spinach for arugula.
4. Roasted Vegetable Medley: Combine roasted beets with other roasted vegetables such as sweet potatoes, carrots, and red onions for a hearty, warm salad. Drizzle with a balsamic glaze for added depth of flavour.
5. Apple and Pecan: Incorporate thinly sliced apples for a crisp, sweet contrast and pecans for a nutty crunch. A cider vinegar dressing complements this combination well.
6. Herb Delight: Add a generous amount of fresh herbs like dill, parsley, or mint. Fresh herbs bring a vibrant freshness that elevates the earthy flavours of the beets.
7. Pickled Beet Salad: Use pickled beets instead of roasted for a tangy twist. Combine with cucumber, dill, and a sour cream or greek yogurt-based dressing for a refreshing side dish.
8. Mediterranean Twist: Include olives, capers, and a sprinkle of za’atar seasoning for a Mediterranean flair. Pair with a lemony tahini dressing for a unique taste.
9. Beet and Citrus Salad: Mix different types of citrus, such as grapefruit and mandarin oranges, with your beets. A citrus vinaigrette and a sprinkle of pistachios complete this refreshing salad.
10. Spicy Kick: Add thinly sliced jalapeños or a dash of chilli flakes for those who enjoy a bit of heat. A honey-lime dressing can balance the spiciness with a touch of sweetness.

These variations on beet salad allow you to play with flavours and textures, creating a dish that can range from hearty and earthy to light and refreshing. Experiment with these ideas or use them as inspiration to create your own unique beet salad masterpiece.

Other Lentil Recipes You’ll Love

• Pumpkin and Lentil Soup
• Lentil Burger Patties
• Lemony Lentil Soup
• Coconut Tomato Lentil Soup

Final Thoughts

Whether you’re looking for healthy dinner ideas, love beets and lentils, or simply want to add more vegetarian options to your meal plans, this salad is sure to impress. It’s a testament to the fact that healthy lentil salad recipes can be as delicious as they are nutritious. Give this Mediterranean Lentil Salad a try and save it to your favourite salad recipes. You’ll love the combination of flavours and how well it fits into your healthy eating goals.