This post may contain affiliate links.
This Lentil and Beet Salad combines earthy lentils and sweet roasted beets with creamy feta cheese, crisp red onion and crunchy walnuts for a flavorful, satisfying salad. A bright Mediterranean inspired dressing is the perfect finishing touch. This makes a great lunch or side dish and ideal for clean-eating.
This Lentil and beet Salad is one of those recipes I keep coming back to when I want something that feels nourishing, is simple to make but still feels special. It is inspired by the bold and simple flavors that I love in Mediterranean cooking. Earthy lentils, sweet roasted beets, tangy feta cheese and crunchy walnuts. The salad is tossed in one of my simple go-to Mediterranean dressings that mixes extra virgin olive oil, red wine vinegar, lemon juice and sumac or za’atar. This salad delivers high flavor with minimal efforts and ingredient that are clean and you can feel good about.
Whether you need a filling lunch, a make-ahead meal prep or an easy side dish for a holiday gathering, this lentil beet salad is the answer. It is naturally gluten-free, packed with plant-based protein and fiber, and holds up great in the fridge. If you like salads with Mediterranean flare this is one to add to the rotation! If you like lentils you might like this Chicken Lentil Soup, Moroccan Carrot Red Lentil Soup or this Lebanese Lentil Soup.
Why You Will Love This Lentil Beet Salad
This simple Mediterranean style Lentil and Beet Salad is easy to make and so filling. It is inspired by this Mediterranean Lentil Salad. Here is why you will love it:
• Flavorful: The combination of earthy lentils, sweet roasted beets and tangy feta along with the tangy dressing is the perfect balance of flavors. It is earthy but sweet!
• Satisfying: Packed with plant-based protein and fiber this salad is filling enough for lunch but also a nice side dish to a meal like this Mediterranean Chicken.
• Great for Meal-Prep: It holds up well in the fridge and tastes even better as the flavors meld, making it ideal for make-ahead meals, gathers or easy weeknight sides. You also might like this Lentil Bean Chili or this Sweet Potato Lentil Curry for easy meal-prep recipes.
Recipe Ingredients
For exact ingredient amounts and instructions, see the full recipe card below.
- beets: earthy and sweet when roasted, beets are such a great addition to a salad. I used 4 medium beets that I roasted and chopped. For a shortcut use pre-cooked beets that you can find in the produce section of the grocery store.
- lentils: the best lentils for salads are french, black or green lentils. You will want to cook them according to the package or for a shortcut buy them pre-cooked in the produce section of the grocery store. Let them cool before adding them to the salad.
- feta: creamy, tangy feta cheese is added to the salad for a nice pairing with the beets and lentils.
- arugula: peppery and earthy, arugula is a great pairing to this salads if you want greens added in.
Ways to Vary This Recipe
- add in veggies: vegetables are a nice addition to this salad. Try cherry tomatoes, bell peppers, roasted red peppers or sun-dried tomatoes.
- swap cheese: goat cheese would be a great swap for the feta cheese.
- nuts and seeds: you can switch the walnuts for pine nuts, sesame seeds, sunflower seeds, sliced almonds or pistachios.
- herbs: this salad uses fresh parsley and fresh mint you could also add in fresh dill.
- pickled ingredients: I love adding picked red onions or pickled vegetables.
- other ingredients: some other ingredients I like adding are capers, artichokes and olives.
Step-by-Step Instructions
Step 1: Roast the Beets: Preheat the oven to 400 F and line a baking tray with parchment paper. Wash and scrub each beet and loosely wrap each beet in aluminum foil and roast in the oven for 1 hour until beets are tender. Once tender remove from the oven and set aside in the foil.
Step 2: Cook Lentils: Pick through the lentils to remove any debris and then rinse the lentils. Cook the lentils according to the package. Drain and set aside to cool. {short-cut tip: buy pre-packaged cooked lentils in the produce section of the grocery store.}
Step 3: Mix Salad Ingredients: Remove the foil from the beet and then gently remove the skin from the beet. Cut the beets into bite sized pieces and then set in a large bowl. Add the cooked lentils to the large mixing bowl with the beets along with the arugula, red onion, feta cheese, walnuts, parsley and mint. Gently toss.
Step 4: Create Dressing and Dress Salad: In a mason jar or a salad dressing container add the extra-virgin olive oil, red wine vinegar, garlic, lemon juice, za’atar or sumac and salt and pepper. Whisk well. Gently pour half the dressing over the salad and toss gently. Taste and add more dressing to your tastes. Serve or you can store in the fridge for up to 4 days.
Recipe Tip: You can add protein to this salad like chickpeas or white beans, tofu or try shredded chicken.
Storage Instructions
Store the leftover salad in an airtight container for up to 4 days. You might want to add more dressing when you serve the salad again to brighten it up.
Recipe FAQ
Cook the lentils just until tender. Avoid overcooking so they hold their shape and don’t turn mushy. French and brown lentils work especially well in salads.
If you need to save time you can buy pre-cooked beets but if you have time you should try to roast them yourself because when you roast fresh raw beets it adds deeper, sweeter flavor if you have extra time.
You can serve this salad either warm or cold. If you serve it warm just keep in mind that the feta cheese might become slightly melted and softer than normal.
More Salad Recipes
Vegetarian
Shaved Brussels Sprouts Salad
Vegetarian
Tomato Cucumber Feta Quinoa Salad
Vegetarian
Kale Salad with Lemon Dressing
Tried this recipe? Leave a star rating and comment below! Subscribe to my newsletter or follow me on Facebook, Instagram, or Pinterest for the latest.
Lentil and Beet Salad
Ingredients
- 1 cup uncooked french, black or green lentils
- 4 medium beets
- 2 cups arugula
- 1/2 small red onion, thinly sliced
- 1 cup feta cheese, crumbled
- 1 cup walnuts
- 1/2 cup fresh parsley, chopped
- 1/4 cup fresh mint, chopped
For the dressing:
- 1/4 cup extra virgin olive oil
- 2 tablespoons red wine vinegar
- 2 garlic cloves, minced
- 1/2 of a lemon, juiced
- 1 teaspoon sumar or za'tar , {or spice of your choice}
- 1/2 teaspoon kosher salt
- 1/8 teaspoon black pepper
Instructions
Roast the beets:
- Preheat the oven to 400 F and line a baking tray with parchment paper.
- Wash and scrub each beet and loosely wrap each beet in aluminum foil and roast in the oven for 1 hour until beets are tender. Once tender remove from the oven and set aside in the foil.
To cook the lentils:
- Pick through the lentils to remove any debris and then rinse the lentils. Cook the lentils according to the package. Drain and set aside to cool. {short-cut tip: buy pre-packaged cooked lentils in the produce section of the grocery store.}
To prepare the salad:
- Remove the foil from the beet and then gently remove the skin from the beet. Cut the beets into bite sized pieces and then set in a large mixing bowl.
- Add the cooked lentils to the large mixing bowl with the beets along with the arugula, red onion, feta cheese, walnuts, parsley and mint. Gently toss.
- In a mason jar or a salad dressing container add the olive oil, red wine vinegar, garlic, lemon juice, za'atar or sumac and salt and pepper. Mix well.
- Gently pour half the dressing over the salad and toss gently. Taste and add more dressing to your tastes.
- Serve or you can store in the fridge for up to 3 days.
Notes
- Store the leftover salad in an airtight container for up to 4 days. You might want to add more dressing when you serve the salad again to brighten it up.
- Cook the lentils just until tender. Avoid overcooking so they hold their shape and don’t turn mushy. French and brown lentils work especially well in salads.
- If you need to save time you can buy pre-cooked beets but if you have time you should try to roast them yourself because when you roast fresh raw beets it adds deeper, sweeter flavor if you have extra time.
- add in veggies: vegetables are a nice addition to this salad. Try cherry tomatoes, bell peppers, roasted red peppers or sun-dried tomatoes.
-
- pickled ingredients: I love adding picked red onions or pickled vegetables.
- other ingredients: some other ingredients I like adding are capers, artichokes and olives.swap cheese: goat cheese would be a great swap for the feta cheese.
- nuts and seeds: you can switch the walnuts for pine nuts, sesame seeds, sunflower seeds, sliced almonds or pistachios.
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
This is a filling and easy salad to make.