Beets and lentils are two of my favorite nourishing foods. And pairing them together in this Roasted Beet and Lentil Salad is the perfect way to enjoy them both. With crunchy pistachios, plenty of herbs, and an addictive orange balsamic vinaigrette, this easy grain salad makes the perfect winter meal.
Why You’ll Love This Recipe
- Roasting beets is simple and brings out the unique earthy, slightly sweet flavor of the beets.
- It holds up perfectly in the fridge, making it perfect to meal prep for easy lunches throughout the week.
- It’s nutrient-dense and packed with fiber and protein thanks to the beets, carrots, and lentils.
- Parsley, which is featured heavily in this salad, has loads of health benefits that you might not have realized before! (See below.)
- The orange balsamic vinaigrette is bright, flavorful, and the perfect pairing for beets.
Making The Roasted Beet & Lentil Salad
Roasting beets takes some time but almost no effort. So while this roasted beet salad may not work as a quick weeknight meal, it is perfect for weekend meal prep. As for the orange balsamic vinaigrette? Get ready for a new obsession—it’s seriously that good.
The Ingredients
For the lentil salad, you’ll need…
Beets – You can use red or yellow beets. They’re nearly identical nutritionally speaking with the main difference coming from the antioxidants that are responsible for the color. I do love the look of red beets, though, so I tend to use them more.
French green lentils – Also called puy lentils, these lentils are smaller than regular lentils and have a mottled green skin that’s actually quite beautiful when you look at it. They have a peppery flavor and a thicker skin that helps them hold their shape better than other varieties, making them perfect for grain salads. If you can’t find French green lentils, brown or green lentils can be used instead.
Carrot – Grated fresh carrot adds a pop of color and a bit of crunch to this salad.
Parsley – Fresh parsley is my favorite “leafy green” to add to grain salads. It adds a fresh, slightly grassy flavor and loads of nutritional benefits. (We’ll talk about those below!)
Dill – I love the flavor of dill paired with beets. It also reminds me of spring, which is particularly welcome during this final stretch of winter.
Pistachios – My favorite nut to pair with beets. There’s just something about the flavors that complement each other so well. But if you don’t want to use pistachios, almonds or pepitas would also be delicious.
And for the Orange Balsamic Vinaigrette, you’ll need…
Orange – You’ll use both the juice and the zest for this flavor-packed vinaigrette.
Balsamic vinegar – Balsamic vinegar is my favorite vinegar to pair with beets. Its rich and slightly sweet flavor pairs perfectly with the earthiness of the beets. You could also use a white wine or rice wine vinegar in its place but I highly recommend trying it with the balsamic. It really makes it something special.
Olive oil – Opt for a good, robust olive oil that tastes great on its own.
Dijon mustard – This is my go-to mustard for vinaigrettes. It has a sharp, peppery flavor that’s also a bit creamy. It acts as the emulsifier in pretty much all of my homemade vinaigrettes.
Garlic – You can use fresh grated garlic or garlic powder.
Salt and pepper – To taste.
The Method
Roasting beets takes about 45 minutes but it’s almost all passive time spent in the oven. So once you pop the beets in the oven, you can prep the rest of the salad while the beets roast away.
To roast the beets, preheat the oven to 400° Fahrenheit. Place two pieces of aluminum foil on a small baking sheet. Add a piece of parchment paper on top and set aside.
Trim the tops of the beets just below the stems and trim off the skinny root end. Give the beets a good rinse to remove any dirt. Pat them dry.
Drizzle a bit of oil on the parchment paper and place the beets flat-side down clustered together in the oil. Drizzle just a bit more oil over the tops and sprinkle generously with salt. Wrap the beets with parchment paper and aluminum foil to create an enclosed packet. This helps to trap the moisture and steam the beets. And the parchment paper helps to make sure they don’t stick to the aluminum foil while roasting.
Place the wrapped beets on the small baking sheet in a preheated oven and roast for 45 minutes. They should be tender enough to pierce with a fork when they’re done. Remove from the oven, carefully unwrap, and allow to cool enough to handle.
While the beets are roasting, cook the lentils. Add the lentils to a medium pot and cover with a couple of inches of water. Bring to a boil, then cover and reduce heat to a simmer. Cook the lentils for about 15-20 minutes, until tender but not mushy. Drain the lentils and return to the pot.
To make the vinaigrette, combine the orange juice and zest, balsamic vinegar, olive oil, Dijon mustard, garlic, salt, and pepper in a small canning jar. Secure the lid and shake vigorously to combine.
Toss the still-hot lentils with ½ cup of the vinaigrette and let cool to room temperature.
Prepare the rest of the salad by peeling and grating the carrots, mincing the herbs, and roughly chopping the pistachios.
Once the beets are cool enough to handle, take a paper towel and rub the skin away from the beets. It should come off easily. Dice the peeled beets into a ½-inch dice.
Combine all the salad ingredients in a large bowl and toss. Add more vinaigrette, if desired, and adjust salt and pepper. Serve immediately or store in the fridge until ready to serve. The flavors only get better as they sit, so this is a perfect dish to make ahead.
Store leftovers in the fridge for up to 4 days.
Let’s Talk Health Benefits
The information in this post is intended for educational and entertainment purposes only. It is not intended to diagnose, treat, cure, or prevent any disease. It is always best to work with a qualified healthcare professional before incorporating herbs into your diet.
In addition to being delicious, this roasted beet and lentil salad is loaded with nutrient-dense ingredients that come with some impressive health benefits!
Health Benefits of Beets
Beets are packed with nitrates, which research suggests can improve cardiovascular health by lowering blood pressure, increasing blood flow, and enhancing oxygen uptake. They’re are also rich in antioxidants and anti-inflammatory properties.
Beets are a great source of vitamins C, A, K, and several B vitamins, which support bone health and improve blood flow to the brain. They also have a significant amount of folate, a key nutrient for healthy cell growth and red blood cell formation.
A quick note on nitrates: Naturally occurring nitrates found in vegetables break down in the body to form nitric oxide, likely thanks to the antioxidants that are also found in veggies with high amounts of nitrates. Nitric oxide provides the health benefits listed above. However, foods high in added nitrates, like cured meats, are converted into nitrosamines in the body and can increase your risk of cancer.
Health Benefits of Carrots
Carrots are rich in antioxidants, including carotenoids and anthocyanins, which help the body remove free radicals that form from everyday life. They’re also high in potassium, which supports healthy blood pressure, and vitamin C, which helps strengthen the immune system and aid in iron absorption.
The beta carotene in carrots converts to vitamin A in the body, which promotes healthy skin and protects against sun damage, dryness, and aging. Vitamin C also enhances collagen production, improving skin elasticity and resilience.
Health Benefits of Lentils
Lentils are kind of a show-off when it comes to nutritional health benefits. They’re a great source of plant-based protein and are high in fiber. They also contain plant-based polyphenols, which have anti-inflammatory and antioxidant properties.
Lentils are high in potassium, helping to support healthy blood pressure. Their folate, iron, and vitamin B1 content helps protect the heart, boosts red blood cell production, and supports healthy energy levels.
Health Benefits of Parsley
Usually viewed as little more than a garnish, parsley actually packs some seriously impressive health benefits. It helps ease stagnant digestion, including bloating, gas, or constipation. It also gently stimulates kidney function and increases urination, making it useful in cases of UTI, kidney stones, cystitis, and edema.
Parsley is also incredibly nutrient-dense, packed with sodium, potassium, vitamin K1, folate, and antioxidants. It’s a great way to get a pop of green and a boost in vitamins and minerals at the same time.
Other Posts You May Like
- Roasted Broccoli and Chickpea Salad: This easy roasted broccoli and chickpea salad is made with almonds, cranberries, and mozzarella. It’s the perfect flavorful cold-weather salad!
- Winter Roasted Beet, Orange, & Quinoa Salad: Roasted beets and sweet oranges combine with protein-packed quinoa for a delicious wintry grain salad topped with feta cheese and pistachios.
- Roasted Brussels Sprout & Quinoa Salad: A warm Brussels sprouts quinoa salad with apple, dried cranberry, almonds, and a flavorful honey dijon vinaigrette. A great way to enjoy seasonal produce.
- Grilled Summer Vegetable Quinoa Salad: The summer produce is coming in hot right now and this grilled summer vegetable quinoa salad takes full advantage. It’s full of flavor and easily customizable for whatever vegetables you feel like using.
Roasted Beet & Lentil Salad
Ingredients
- 3 beets
- Avocado oil
- ½ cup French green lentils
- 1 carrot
- 1 bunch parsley about 1-2 cups, packed
- 1 small package dill about ½ cup, lightly packed
- ¼ cup pistachios
Orange Balsamic Vinaigrette
- ¼ cup orange juice about half an orange
- ¼ cup olive oil
- 2 tablespoons balsamic vinegar
- Zest from 1 orange
- 1 small clove garlic minced
- 1 teaspoon Dijon mustard
- ½ teaspoon salt
- ⅛ teaspoon black pepper
Instructions
- Preheat the oven to 400° Fahrenheit. Place two pieces of aluminum foil and a sheet of parchment paper on a small baking sheet. Set aside.
- Trim the tops of the beets just below the stems and trim off the skinny root end. Give the beets a good rinse to remove any dirt. Pat them dry.
- Drizzle a bit of oil on the parchment paper and place the beets flat-side down clustered together in the oil. Drizzle a bit more oil over the tops and sprinkle generously with salt. Wrap the beets with parchment paper and aluminum foil to create an enclosed packet.
- Place the wrapped beets on the baking sheet in the preheated oven and roast for 45 minutes. The beets should be fork-tender when done. Remove from the oven, carefully unwrap, and allow to cool enough to handle.
- While the beets are roasting, cook the lentils. Add the lentils to a medium pot and cover with a couple of inches of water. Bring to a boil, then cover and reduce heat to a simmer. Cook the lentils for 15-20 minutes, until tender but not mushy. Drain the lentils and return to the pot.
- Make the vinaigrette by combining the olive oil, orange juice and zest, balsamic vinegar, Dijon mustard, garlic, salt, and pepper in a small canning jar. Secure the lid and shake vigorously to combine.
- Toss the still-hot lentils with ½ cup of the vinaigrette and let cool to room temperature.
- Prepare the rest of the salad by peeling and grating the carrot, mincing the herbs, and roughly chopping the pistachios.
- Once the beets are cool enough to handle, take a paper towel and rub the skin away from the beets. It should come off easily. Dice the peeled beets into a ½-inch dice.
- Combine all the salad ingredients in a large bowl and toss. Add more vinaigrette, if desired, and adjust salt and pepper, to taste.
- Serve immediately or store in the fridge until ready to serve. The flavors only get better as they sit, so this is a perfect dish to make ahead. Leftovers can be stored in the fridge for up to 4 days.
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