Roasted Beet and Lentil Feta Salad
This vibrant salad brings together sweet roasted beets, nutty lentils, and creamy crumbled feta, balanced with fresh herbs and a lemony vinaigrette. It’s a satisfying vegetarian dish rich in plant-based protein and fiber, perfect as a light lunch, meal prep bowl, or side dish. The colors are stunning, and the flavors get even better as it sits.
Time:
Prep Time: 15 minutes
Cook Time: 40–50 minutes
Total Time: ~1 hour
Servings: 4 (as a side) or 2 (as a main)
Ingredients:
For the Salad:
3 medium beets, peeled and cut into wedges or cubes
1 tbsp olive oil
Salt and pepper, to taste
¾ cup dried green or brown lentils
½ cup crumbled feta cheese
¼ cup chopped red onion or shallot
2 tbsp chopped parsley
1 tbsp chopped fresh mint
Optional: a handful of arugula or baby spinach
For the Lemon Vinaigrette:
3 tbsp extra virgin olive oil
1½ tbsp lemon juice (about ½ lemon)
1 tsp Dijon mustard
1 tsp honey or maple syrup
Salt and black pepper, to taste
Instructions:
1. Roast the Beets:
Preheat oven to 400°F (200°C).
Toss beet wedges with 1 tbsp olive oil, salt, and pepper.
Spread on a parchment-lined tray and roast for 35–40 minutes, flipping halfway, until tender and slightly caramelized.
2. Cook the Lentils:
While beets roast, rinse lentils and place them in a pot with 3 cups of water and a pinch of salt.
Bring to a boil, then reduce heat and simmer for 20–25 minutes, until tender but not mushy.
Drain and cool slightly.
3. Make the Dressing:
Whisk together olive oil, lemon juice, Dijon mustard, honey/maple, salt, and pepper.
4. Assemble the Salad:
In a large bowl, combine cooked lentils, roasted beets, red onion, and herbs.
Drizzle with dressing and toss gently.
Top with crumbled feta and optional greens (like arugula or spinach).
5. Serve:
Serve warm, room temperature, or chilled. Best after resting 10–15 minutes to let the flavors mingle.
Notes & Tips:
Beets: Use golden or red beets, or a mix for color contrast.
Shortcut: Use pre-cooked vacuum-packed beets to save time (no need to roast).
Meal prep: Keeps well for up to 3 days in the fridge.
Protein boost: Add a boiled egg, grilled chicken, or chickpeas.
Vegan version: Omit feta or use vegan feta.
Frequently Asked Questions
Q: Can I use canned lentils?
A: Yes! Rinse and drain 1½ cups canned lentils and skip the cooking step.
Q: Can I roast the beets with skin on?
A: Yes, roast whole beets with skin, then peel after roasting once cool enough to handle.
Q: Is this served warm or cold?
A: It’s delicious at any temperature, but many prefer it room temperature or slightly warm.
Q: Can I add nuts?
A: Absolutely! Toasted walnuts or pistachios add great crunch and flavor.
Nutritional Information
Calories ~280–320 kcal
Protein 11–13 g
Carbohydrates 25–30 g
Fiber 8–10 g
Sugars 6–8 g
Fat 15–18 g
Saturated Fat 4–5 g
Sodium 300–350 mg
Iron 15–20% DV
Folate 30–40% DV