Fantastic Beet & Lentil Salad with Garlic Dressing

This Beet Lentil Salad is a fantastic side dish or light meal! Roasted beets and French lentils are combined with leafy greens, vegan feta, and toasted hazelnuts, then tossed in a warm, flavor-packed garlic dressing. Vegan and Gluten-Free, Nut-Free Option.

Course Salad

Cuisine American

Diet Gluten Free, Vegan, Vegetarian

Method Stovetop

Prep Time 10

Cook Time 30

Total Time 40

Servings serving

Calories 441kcal

Author Caitlin Shoemaker

Ingredients

For the Garlic Dressing:

3 tablespoons olive oil
1 garlic clove crushed or finely minced
1 teaspoon cumin seeds or sub 1/4 teaspoon ground cumin
1 teaspoon coriander seeds optional; or sub 1/4 teaspoon ground coriander
1 teaspoon fennel seeds optional
1/2 teaspoon crushed chili or chili flakes optional
2 teaspoons grade A maple syrup
Juice and zest of 1 small lemon about 2 tablespoons lemon juice
1/2 teaspoon kosher salt

For the Salad:

1 cup dry French lentils
2 cups low-sodium vegetable broth
1 cup water
12 ounces roasted beets, cut into 1” segments (homemade or store-bought; about 2-3 large beets)
3 ounces baby arugula
1/2 bunch parsley stems removed and finely chopped
3 green onions thinly sliced
2 tablespoons fresh mint finely chopped
1/3 cup chopped toasted hazelnuts
1/3 cup feta cheese I used dairy-free (optional)

US Customary - Metric

Instructions

Cook the Lentils: Rinse the lentils well, then add them to a pot with the vegetable broth and water. Bring to a boil over high heat, then reduce the heat to medium low and simmer for 20 to 30 minutes, stirring occasionally, until the lentils are tender. Drain and set aside to cool. (Note: lentils can be cooked and stored in the fridge up to 2 days in advance. They can also be cooked in the instant pot; see the recipe notes)
Make the Dressing: Warm the oil in a small pot over medium heat until it begins to shimmer. In the meantime add the garlic, cumin, coriander, fennel, and chili flakes to a heat-safe bowl or dish. Pour the hot oil over the garlic and spices; they should immediately start to sizzle. Swirl the mixture gently while it cooks; once the sizzling stops stir in the maple syrup, lemon juice, and salt. Set aside
Assemble: Add the cooked lentils and beets to a large bowl and pour the dressing on top of them. Gently mix together, until everything is evenly coated in dressing. Add the arugula, parsley, onion, and mint to the bowl and gently fold into the lentil mixture. Sprinkle the hazelnuts and feta on top.
Serve & Store: Serve immediately, or chill the salad in the fridge for 15 to 20 minutes if desired. Store any leftovers in an airtight container in the refrigerator for up to 5 days.

Notes

Instant Pot Lentils: You can also cook the lentils in the instant pot. Add the rinsed lentils to the pot with only 1 3/4 cup of vegetable broth. Seal the pot and cook on manual high pressure for 8 minutes, then immediately release the pressure and drain the lentils.
Lentil Substitutions: I recommend using firmer dry lentils for this recipe, like French lentils or black lentils. You can also make this recipe with green lentils, but they are softer and will be a little more mushy after cooking. You can also make this recipe with canned lentils (again, they will be softer) as long as you thoroughly drain and pat dry first.
Hazelnut Substitution: Replace with equal parts chopped walnuts, or pumpkin seeds for a nut-free option
Meal Prep Jar Instructions: Divide the dressing between large glass jars, then layer the lentils, beets, arugula, onion, herbs, and feta on top. Seal the jar and keep in the fridge for up to 5 days; dump into a large bowl and mix well before serving, then sprinkle with hazelnuts.

Nutrition