If you’re searching for a vibrant and nutritious option, the Lentil & Roasted Beet Salad – with Feta, Mint & Lemon (High-Protein & Gluten-Free) is a delightful choice. Packed with protein and rich flavors, this salad not only satiates your hunger but also provides a colorful presentation that brightens any meal. The earthy lentils complement the sweet, roasted beets, while the tangy feta and fresh mint bring an unexpected zing to your palate.
This high-protein dish is perfect for anyone looking to enjoy a fulfilling and dietary-friendly meal. Beyond satisfying your taste buds, the combination of lentils and beets offers a wealth of nutrients in every bite. With the zesty kick from lemon, this revived classic version of a salad transforms simple ingredients into a culinary masterpiece that celebrates health and freshness!
Nutritional Benefits of Lentils and Beets:
Lentils and roasted beets form a vibrant combination in your Lentil & Roasted Beet Salad – with Feta, Mint & Lemon (High-Protein & Gluten-Free). Rich in protein, lentils are a fantastic source of essential amino acids and fiber, promoting digestive health and stabilizing blood sugar levels. They also contain vital nutrients like folate and iron, beneficial for red blood cell production and overall energy levels.
On the other hand, beets provide antioxidants and anti-inflammatory properties. They are high in vitamins A and C, enhancing skin health while supporting the immune system. Moreover, the natural sweetness of beets complements the tangy feta and refreshing mint, creating a dish that is as nutritious as it is delicious. For a delightful take on salads, consider trying our Arugula Salad with Grapes and Sunflower Seeds, packed with flavors and nutrients that can further elevate your health-conscious meals.
Ingredients for Lentil & Roasted Beet Salad – with Feta, Mint & Lemon (High-Protein & Gluten-Free):
The vibrant Lentil & Roasted Beet Salad – with Feta, Mint & Lemon (High-Protein & Gluten-Free) combines wholesome ingredients for a nutritious delight. Here’s what you’ll need:
- 4 medium beets (about 1 pound), trimmed and scrubbed clean
- 1 cup dried green or French lentils, rinsed and picked through
- 3 cups water or vegetable broth (for cooking lentils)
- 1 bay leaf (optional, for cooking lentils)
- 4 ounces feta cheese, crumbled (or vegan feta/avocado for dairy-free)
- 1/3 cup fresh mint leaves, roughly chopped
- 1/4 cup red onion, finely diced (soak in cold water for 10 minutes to reduce sharpness)
- 1/3 cup walnuts or pistachios, lightly toasted and chopped
For the zesty lemon dressing, prepare the following:
- 3 tablespoons extra virgin olive oil
- 2 tablespoons fresh lemon juice (approximately 1 large lemon)
- 1 teaspoon lemon zest
- 1 small garlic clove, minced or grated
- 1 teaspoon Dijon mustard
- 1 teaspoon honey or maple syrup (maple syrup for vegan option)
- Salt and freshly ground black pepper to taste
This salad brings excellent taste and texture to your table, much like my Roasted Chickpea and Veggie Bowl. Enjoy a delightful mix of flavors!
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Lentil & Roasted Beet Salad – Nourishing & Deliciously Healthy
- Total Time: 50
- Yield: 4 servings 1x
- Diet: Vegetarian
Description
This vibrant Lentil & Roasted Beet Salad is packed with protein and flavor, featuring tangy feta, fresh mint, and a zesty lemon dressing. It’s a gluten-free dish that’s perfect for any occasion.
Ingredients
4 medium beets (about 1 pound)
trimmed and scrubbed clean
1 cup dried green or French lentils
rinsed and picked through
3 cups water or vegetable broth (for cooking lentils)
1 bay leaf (optional
for cooking lentils)
4 ounces feta cheese
crumbled (substitute with vegan feta or avocado for dairy-free)
1/3 cup fresh mint leaves
roughly chopped
1/4 cup red onion
finely diced (soak in cold water for 10 minutes to reduce sharpness)
1/3 cup walnuts or pistachios
lightly toasted and chopped
3 tablespoons extra virgin olive oil
2 tablespoons fresh lemon juice (approximately 1 large lemon)
1 teaspoon lemon zest
1 small garlic clove
minced or grated
1 teaspoon Dijon mustard
1 teaspoon honey or maple syrup (use maple syrup for vegan option)
Salt and freshly ground black pepper to taste
Instructions
- Preheat your oven to 400°F (200°C). Wrap the beets in aluminum foil and roast for about 30-40 minutes, or until tender when pierced with a fork. Let them cool, then peel and chop into bite-sized pieces.
- In a saucepan, combine the lentils, water or vegetable broth, and bay leaf (if using). Bring to a boil, then reduce heat and simmer for about 20-25 minutes, or until the lentils are tender but not mushy. Drain and remove the bay leaf.
- In a large mixing bowl, combine the roasted beets, cooked lentils, feta cheese, fresh mint, red onion, and nuts.
- In a separate small bowl, whisk together the olive oil, lemon juice, lemon zest, garlic, Dijon mustard, honey or maple syrup, salt, and pepper.
- Pour the dressing over the salad and toss gently to combine. Adjust seasoning if necessary and serve.
Notes
For a vegan option, substitute feta with vegan feta or avocado. To reduce the onion’s sharpness, soaking it in cold water is recommended.
- Prep Time: 20
- Cook Time: 30
- Category: Salad
- Method: baking
- Cuisine: American
Nutrition
- Serving Size: 1 cup
- Calories: 320 kcal
- Sugar: 8 g
- Sodium: 220 mg
- Fat: 18 g
- Saturated Fat: 4 g
- Unsaturated Fat: 13 g
- Trans Fat: 0 g
- Carbohydrates: 30 g
- Fiber: 8 g
- Protein: 12 g
- Cholesterol: 10 mg
Keywords: Lentil salad, Beet salad, Gluten-free, High-protein, Feta salad, Summer salad, Healthy recipes
How to Prepare Lentil & Roasted Beet Salad – with Feta, Mint & Lemon (High-Protein & Gluten-Free):
To create the vibrant lentil and roasted beet salad, start by preheating your oven to 400°F (200°C). Wrap the cleaned beets in foil and roast them for about 45-60 minutes until tender. Meanwhile, rinse the lentils and place them in a saucepan with the water or vegetable broth and the bay leaf (if using). Bring the mixture to a boil, then reduce to a simmer for approximately 20-25 minutes until the lentils are tender. While these ingredients cook, prepare the lemon dressing by whisking together extra virgin olive oil, fresh lemon juice, lemon zest, minced garlic, Dijon mustard, honey (or maple syrup), salt, and pepper in a bowl.
Once the beets cool, peel and chop them into bite-sized pieces. Combine the lentils, roasted beets, crumbled feta, chopped mint, diced red onion, and toasted nuts in a large salad bowl. Drizzle the salad with the dressing and toss gently to combine all flavors. For another delicious salad option, explore the refreshing Avocado and Grapefruit Salad. This hearty and nutritious salad showcases a delightful blend of sweet, tangy, and earthy flavors, making it perfect for any season. For additional inspiration on savory salads, check out this Lemony Lentil Beet Salad.
Serving Suggestions for Lentil & Roasted Beet Salad – with Feta, Mint & Lemon (High-Protein & Gluten-Free):
Elevate your dining experience with the vibrant Lentil & Roasted Beet Salad – with Feta, Mint & Lemon (High-Protein & Gluten-Free). This nutritious dish pairs wonderfully with grilled proteins like chicken or fish, delivering a balance of flavors and essential nutrients. For a complete meal, consider serving it alongside roasted chickpea and veggie bowl. The hearty chickpeas enhance the protein content and introduce pleasing textures to your table.
Enhance this salad further with crusty whole-grain bread or pita chips for a delightful crunch. A side of roasted vegetables, such as asparagus or carrots, can complement the earthiness of the beets and the freshness of the mint. Don’t forget to serve a light, tangy dressing on the side, allowing guests to customize their flavor experience. These additions make your food spread both healthful and satisfying!
Storage Tips for Lentil & Roasted Beet Salad – with Feta, Mint & Lemon (High-Protein & Gluten-Free):
To keep your Lentil & Roasted Beet Salad fresh and delicious, proper storage is key. First, transfer any leftovers to an airtight container. This will help maintain the flavors and prevent unwanted odors from seeping in. If you know you won’t finish the salad within a couple of days, consider separating the components. Store the lentils, beets, and feta cheese in separate containers. This keeps the textures intact and prevents the salad from becoming mushy.
When stored correctly in the refrigerator, the salad can last up to three days. However, keep an eye on the freshness of the mint, as it may wilt faster. For a delightful complement to your meal, try pairing it with dishes like the Baked Egg Cups with Spinach. With these simple storage tips, you’ll enjoy a vibrant, protein-rich salad every time!
Variations and Modifications:
To customize the Lentil & Roasted Beet Salad – with Feta, Mint & Lemon (High-Protein & Gluten-Free), consider adding roasted chickpeas for extra crunch and protein. Additionally, you can swap feta for goat cheese or omit it for a dairy-free version. For bright flavors, try incorporating elements from an aromatic spring roll salad as a refreshing twist.
Frequently Asked Questions (FAQs):
What are the main ingredients in Lentil & Roasted Beet Salad?
The primary components of the Lentil & Roasted Beet Salad include lentils, roasted beets, crumbled feta cheese, fresh mint leaves, and a vibrant lemon dressing. Together, these ingredients create a delightful blend of flavors and textures.
Is the Lentil & Roasted Beet Salad suitable for meal prep?
Definitely! This salad not only holds up well in the refrigerator but also enhances in flavor over time. Preparing it ahead of time allows the delicious ingredients to meld, making it a perfect choice for nutritious lunches or dinners.
Can I customize the salad with other ingredients?
Yes, you can personalize this lentil salad by adding ingredients like cucumbers, walnuts, or chickpeas. You may also substitute the feta cheese with a dairy-free alternative to cater to dietary needs.
How long can I store the Lentil & Roasted Beet Salad in the fridge?
The salad can be safely stored in an airtight container in the refrigerator for up to three days. However, for the best taste and texture, consume it within two days.
Is this salad gluten-free?
Absolutely! The Lentil & Roasted Beet Salad is both high in protein and gluten-free, making it a healthy option for those on gluten-free diets.
What can I serve with the salad?
This vibrant salad pairs wonderfully with grilled chicken or fish. For a vegetarian option, consider offering it alongside the flavorful roasted chickpea and veggie bowl for a complete meal.