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Lentil and Beet Salad is super clean, easy, and healthy.
There is increasing awareness that eating less meat is better for the environment and overall health. Lentils provide a healthy dose of plant based protein. Beets, pumpkin seeds, dried cranberries, greens, and quick pickled red onions add so much heartiness and nutrition that this salad is sure keep you full for hours. It all gets doused in a bright and citrusy lemon and apple cider vinegar dressing.
Ingredients
Greens — You can use any greens you like for this salad: spinach, kale, lettuce, arugula, etc. I used the “Spicy Mix” from Uns Farms, a local lettuce farmer, which includes a mix of red mizuna, and other greens.
Lentils — Lentils are cost effective, packed with fiber and nutrients, and are an excellent source of protein. There are red, green, and brown varieties, all of which have different purposes. For this recipe, you want to use either green or brown, since they retain their structure a bit better.
Beets — Beets have a wonderful earthy sweetness that pair well with so many flavors. I used the purple kind for this salad, but any kind will be great.
Pumpkin seeds — Pumpkin seeds, or pepitas, add a really nice crunch to the salad. They offer a dose of healthy fat, antioxidants, iron, and zinc. I left them raw for this salad, but you can definitely toast and salt them.
Red onion — You’ll soak sliced red onion in apple cider vinegar to mellow out its pungency.
Dried cranberries — Maybe the best salad topper out there and absolutely delicious with the lentils.
Apple cider vinegar — ACV lends a fruity acidic note that pairs excellently with the earthy lentils and beets. You will use apple cider vinegar to soak the red onion and mix in the dressing.
Lemon juice — You absolutely must use fresh lemon juice for this salad. It really brightens up the whole dish.
Olive oil — Any good quality olive oil is a good choice. If you’re in the US, Kirkland Signature (yes from Costco) is secretly excellent. California Olive Ranch is another great brand.
Method
Preparing this dish is really quite simple. You will wrap each beet individually with foil and roast in a 425° F/218° C oven until a butter knife easily glides through, about an hour. Meanwhile, you will boil the lentils until they’re cooked through, about 20-30 minutes, depending on the lentils. Mix the dressing and wash the greens.
The key here is layering the dressing. While the lentils are still warm, add dressing and toss. Do the same with the greens and beets. Scatter your lettuce/kale/spinach on a platter, top with lentils, beets, cranberries, and red onion. Drizzle the rest of the dressing, and top the beets with flaky sea salt and a sprinkle of za’atar.
I hope you give this recipe a try! If you do, don’t forget to put it in the comments so everyone knows how it worked out. I also love to see your creations! You can tag me on social media at #omayahcooks, @omayah.atassi on Instagram, @omayah on Pinterest, and @omayahatassiphoto on Facebook.
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Lentil and Beet Salad
Ingredients
- 6 c greens of your choice (i.e. lettuce, massaged kale, spinach, arugula, etc.)
- 500 g/1 lb beets
- 1/2 c brown or green lentils
- 1/2 red onion, sliced
- 1/4 c dried cranberries
- 1/4 c pumpkin seeds
- 1/4 c olive oil
- 2 tbsp lemon juice
- 1/2 c apple cider vinegar
- 1/4 tsp salt, plus more to taste
- A sprinkle of flaky sea salt and za'atar
Instructions
- Preheat an oven to 425° F/218° C. Wrap each beet in foil and place in the oven on a baking sheet. Roast until a knife easily slides through, about an hour.
- Meanwhile, rinse and boil the lentils for about 20-30 minutes, or until cooked through.
- Place the olive oil, 2 tbsp apple cider vinegar, lemon juice, and salt in a jar and shake. Wash your greens and transfer to a large bowl.
- Place your red onion in a small bowl and add the remaining apple cider vinegar. Add more, if necessary, to cover them (but barely). Soak for about 10 minutes and then drain.
- When the lentils are warm, toss in 1 tbsp or 2 of the dressing.
- Remove the beets from the oven, allow to cool, unwrap, and peel. Chop into 1-inch pieces and then toss in 1 tbsp of dressing.
- On a medium-sized platter, scatter your greens. Top with lentils, beets, pumpkin seeds, dried cranberries, and red onion. Add additional dressing, and top beets with flaky sea salt and a sprinkle of za'atar. Serve immediately.