Salads
This beetroot lentil salad recipe transforms simple ingredients into a vibrant, protein-rich dish that satisfies as a main or side. The earthy sweetness of roasted beets pairs perfectly with the hearty texture of lentils, creating a balanced meal packed with fiber and plant-based protein.
What makes this salad special is how effortlessly it comes together—no fancy techniques required, just wholesome ingredients and a few minutes of prep.
The key to this recipe lies in the roasting process, which intensifies the natural sweetness of the beets and gives them a caramelized edge. Meanwhile, the lentils cook up tender and flavorful, absorbing the tangy vinaigrette for a cohesive bite.
This salad is not only nutritious but also incredibly versatile—serve it chilled for a refreshing meal or at room temperature for a hearty dish that stands up to bold flavors.
By the time you assemble everything, you’ll have a salad that’s as visually striking as it is delicious—deep ruby beets, earthy lentils, and fresh herbs all tossed in a bright, tangy dressing.
The texture contrast alone makes it irresistible, with the crunch of toasted nuts or seeds adding another layer of satisfaction. Whether you’re meal prepping for the week or putting together a last-minute lunch, this recipe delivers.
For even faster prep, use pre-cooked lentils to cut down on time without sacrificing flavor. The salad keeps well in the fridge for up to four days, making it a perfect make-ahead option for busy weeks.
Pair it with crusty bread, grilled fish, or even as a standalone dish for a satisfying, nutrient-packed meal.
Ingredients for beetroot lentil salad
Wholesome ingredients meet vibrant flavors in this protein-rich beetroot lentil salad.
| Ingredient | Amount | Notes |
|---|---|---|
| Medium Beets 🍠 | 2 whole | Roasted, peeled, and chopped |
| Green Lentils 🌾 | 1 cup | Dried, rinsed well |
| Extra-Virgin Olive Oil 🫒 | ½ cup | For roasting and dressing |
| Apple Cider Vinegar 🍎 | 2 tbsp | For tangy dressing |
| Maple Syrup 🍯 | 1 ½ tbsp | For natural sweetness |
| Fresh Parsley 🌿 | ¼ cup | Chopped, for freshness |
| Fresh Mint Leaves 🍃 | ¼ cup | Chopped, for brightness |
| Toasted Walnuts 🥜 | ½ cup | Chopped, for crunch |
| Lemon Juice 🍋 | 2 tbsp | Freshly squeezed |
| Diamond Crystal Kosher Salt 🧂 | 1 ½ tsp | For seasoning |
| Ground Black Pepper 🌶️ | ½ tsp | Freshly cracked |
| Water 💧 | 2 ½ cups | For lentil cooking |
| Garlic Cloves 🧄 | 3 cloves | Minced, for depth |
The beets are the star here—look for medium-sized ones with deep ruby color, indicating natural sweetness. Whole Foods or local farmers markets often carry the best varieties, but standard grocery store beets work fine. Roasting intensifies their flavor, so don't skip this step. For lentils, green or brown varieties hold their shape best, while French lentils become mushy. Rinse them thoroughly before cooking to remove any dirt or debris. The walnuts should be toasted until fragrant, which enhances their nutty flavor and prevents bitterness. Trader Joe's carries pre-toasted walnuts if you're short on time, though toasting your own adds a professional touch.
No maple syrup? Agave nectar or date syrup works equally well for sweetness. Fresh herbs can be swapped—cilantro or dill add different but equally vibrant notes. For the dressing, if you prefer more tang, increase the apple cider vinegar by half a tablespoon**. Pre-cooked lentils from a can save time, but they lack the texture of dried lentils. If using canned, rinse them well to remove excess sodium. The garlic can be roasted with the beets for a sweeter, mellow flavor—simply add the whole cloves to the roasting pan and remove after 45 minutes. For extra crunch, consider adding pumpkin seeds or sunflower seeds instead of walnuts.
Roasted beets keep in the fridge for 5 days when stored properly in an airtight container. Cooked lentils last 4-5 days in the refrigerator, but they freeze beautifully for up to 6 months. The dressing separates naturally—simply stir before using. For meal prep, store all components separately and assemble when ready to eat. This salad tastes even better the next day as flavors meld together. To revive wilted herbs, submerge them in ice water for 10 minutes** before chopping.
Why You'll Love This Recipe
- No-Cook Cheat: I swear by this when I’m too tired to chop. Roast the beets ahead (or grab pre-cooked ones from the store), toss in canned lentils, and—boom—salad’s ready. The maple syrup and vinegar dressing comes together in a jar while you’re scrolling through memes.
- Sweet-Savory Magic: That earthy beet meets the nuttiness of lentils, then the dressing—oh, the dressing. A splash of apple cider vinegar cuts through the sweetness while the olive oil makes it dangerously good. Honestly, my picky-eater husband asks for seconds.
- Lunchbox Hero: Pack this for work or school—it holds up for days. The lentils stay hearty, the beets don’t get mushy, and the dressing keeps everything juicy. Between us, it’s my go-to when I need a meal that won’t turn to soup in my bag.
- Pantry Staple Power: Green lentils and beets? Both last forever. A few dollars’ worth of ingredients stretch into five lunches, and the dressing costs pennies. I’ll be real: this salad saved my budget during grad school—and still does when I’m lazy.
Step-by-step instructions for beetroot lentil salad
A balanced approach ensures perfect textures and flavors—earthy beets, tender lentils, and bright dressing.
Roast the Beets Until Tender and Caramelized
Preheat your oven to 400°F and line a baking sheet with parchment paper. Place the 2 whole medium beets (peeled and cut into 1-inch cubes) on the sheet. Drizzle with 2 tablespoons of the extra-virgin olive oil and sprinkle with ½ teaspoon of the diamond crystal kosher salt. Toss until evenly coated.
Roast for 30-35 minutes until the beets are fork-tender and develop a deep caramelized crust. You'll know they're done when the edges soften and the interior yields slightly to pressure. Flip them halfway through cooking for even browning. Let them cool slightly before chopping.
Cook the Lentils to Perfect Al Dente Texture
In a medium saucepan, combine the 1 cup green lentils (rinsed thoroughly), 2.5 cups water, the 3 minced garlic cloves, and the remaining 1 teaspoon diamond crystal kosher salt. Bring to a boil over high heat, then reduce to a simmer and cook for 20-25 minutes until the lentils are tender but still hold their shape.
Drain any excess water and transfer the lentils to a bowl. Toss them with 1 tablespoon of the extra-virgin olive oil to prevent drying out. The lentils should be al dente—slightly firm to the bite. If they're too soft, they'll turn mushy in the salad.
Prepare the Bright, Tangy Dressing
In a small bowl, whisk together the remaining 2 tablespoons apple cider vinegar, 1.5 tablespoons maple syrup, 2 tablespoons lemon juice, and the remaining 2 tablespoons extra-virgin olive oil. Season with the 0.5 teaspoon ground black pepper and taste—adjust the vinegar or maple syrup to balance tartness and sweetness.
This dressing should coat the back of a spoon but remain pourable. The acidity brightens the earthy beets, while the maple syrup rounds out the flavors. Let it sit for 5 minutes before using to allow the flavors to meld.
Assemble the Salad with Crunchy Textures
In a large bowl, combine the roasted beets (chopped if needed), cooked lentils, 0.5 cup chopped toasted walnuts, 0.25 cup chopped fresh parsley, and 0.25 cup chopped fresh mint leaves. Gently fold in the dressing until everything is evenly coated. The walnuts add a satisfying crunch that contrasts with the tender lentils and beets.
Let the salad sit for 10 minutes before serving to allow the flavors to develop. The mint and parsley will release their aromas, while the dressing will soften the walnuts slightly for a harmonious bite.
Pro Tips For Making Beetroot Lentil Salad
- STEAM BEETS FIRST: Roasting beets whole is easier, but if you’re short on time, steam them first—cut into wedges, cover with water, and simmer for 15 minutes. They’ll peel like butter afterward, and you’ll save yourself the mess of scrubbing raw skins. (I used to waste 20 minutes peeling raw beets—no more.)
- SALT LENTILS LATE: Add salt only after lentils hit boiling point, or they’ll toughen up. I learned this the hard way—over-salting early turns them mushy. A pinch of salt at the start is fine, but hold off until they’re bubbling hard.
- PEEL BEETS WARM: Cold beets are stubborn. Rub them under running water after they’ve cooled from roasting or boiling, and the skins slide off in sheets. No scrubbing, no frustration—just peel and dice. (Yes, even if you’re impatient like me.)
- DRESS SALAD LAST: Tossing lentils and beets with dressing too soon makes them soggy. Keep the apple cider vinegar, olive oil, and maple syrup in a separate bowl until serving—just mix right before eating. The texture stays crisp, and the flavors pop. (I skip this, and the salad gets sad.)
Health benefits of these flavors
Protein-Packed Powerhouse
This salad delivers 18 grams of plant-based protein per serving thanks to the 1 cup of green lentils—a complete protein containing all nine essential amino acids.
Lentils are one of the most protein-dense legumes, making this dish ideal for vegans, vegetarians, or anyone looking to reduce meat consumption without sacrificing protein intake. 💪
Fiber-Rich for Digestion
The combination of roasted beets and green lentils provides a whopping 16 grams of fiber per serving, supporting healthy digestion and keeping you full for hours. Beets contain both soluble and insoluble fiber, while lentils add prebiotic benefits that nourish gut bacteria.
This fiber duo helps regulate blood sugar levels, making this salad perfect for balanced energy throughout the day.
Antioxidant Boost
Beets are packed with betalains, powerful antioxidants that reduce inflammation and support liver detoxification. The 2 medium beets in this recipe provide 20% of your daily vitamin C and 15% of vitamin A, while the walnuts contribute omega-3 fatty acids for heart health.
The vibrant colors indicate high levels of these beneficial compounds. 🌱
Blood Sugar Balance
The low glycemic index of this salad comes from its smart ingredient pairing: the maple syrup and apple cider vinegar in the dressing help stabilize blood sugar by slowing carbohydrate absorption.
The fiber and protein from lentils and beets further prevent blood sugar spikes, making this an excellent choice for anyone managing diabetes or insulin sensitivity.
Energy-Boosting B Vitamins
Green lentils are rich in B vitamins, particularly folate and B6, which are essential for energy metabolism and brain function. The 3 minced garlic cloves add vitamin B6 and manganese, supporting immune function and collagen production. This salad is essentially a nutrient-dense energy cocktail in every bite.
Meal Prep Friendly
All components store well separately in the fridge for 4-5 days, making this salad perfect for busy schedules. The lentils and beets maintain their texture when refrigerated, while the dressing can be made ahead and stored in a separate container.
Reassemble just before eating to preserve freshness and crunch—ideal for lunchboxes or office meals. ✨
Nutrition facts
Frequently asked questions
Can I use canned lentils instead of dried?
Yes, but with a few adjustments! Use 1.5 cups of drained canned lentils (about 2 cans) instead of 1 cup dried, and rinse them well to remove excess sodium. They’ll be softer than dried lentils, so this salad works best as a warm dish rather than chilled. For extra texture, add 1 tablespoon toasted seeds like pumpkin or sunflower.
How do I make this salad spicier?
Add ½ teaspoon smoked paprika or ¼ teaspoon cayenne pepper to the dressing for heat. For depth, roast the beets with 1 minced jalapeño (seeds removed) or toss in 1 tablespoon chopped fresh chili after assembly. Garnish with lime zest to balance the spice.
Can I prepare this salad ahead of time?
Store the roasted beets, cooked lentils, and dressing separately in airtight containers for up to 4 days. Assemble just before serving to keep the walnuts crispy. For best texture, add fresh herbs and nuts when ready to eat. The flavors actually improve overnight as everything melds together.
What’s the best way to roast beets for maximum flavor?
Wrap whole beets in foil with 1 tablespoon olive oil and roast at 400°F for 45 minutes. This traps moisture and creates a deeper caramelization. For extra sweetness, add ½ teaspoon cinnamon or 1 teaspoon maple syrup to the foil before wrapping. Let them cool completely before peeling.
Is this salad suitable for meal prep lunches?
Perfect for meal prep! Pack components in separate containers to maintain texture. Use glass containers with tight lids to preserve freshness. Add a small container of dressing to drizzle fresh when ready to eat. This salad holds up well for 3-4 days** in the fridge—ideal for busy workweeks.