Description
A vibrant and nutritious beet and lentil salad layered with fresh arugula, herbs, toasted hazelnuts, and a zesty garlic-spice dressing, perfect for a wholesome lunch or side dish.
Ingredients
Dressing
- 3 tablespoons olive oil
- 1 garlic clove (crushed or finely minced)
- 1 teaspoon cumin seeds (or substitute 1/4 teaspoon ground cumin)
- 1 teaspoon coriander seeds (optional; or substitute 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
Main 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 (optional, can use dairy-free)
Instructions
- Cook the Lentils: Rinse the lentils thoroughly to remove any debris. Combine them in a pot with the vegetable broth and water, and bring to a boil over high heat. Reduce to medium-low, then simmer for 20 to 30 minutes, stirring occasionally, until the lentils are tender. Drain any excess liquid and allow the lentils to cool. (Note: Lentils can be cooked ahead and stored refrigerated for up to 2 days or prepared in an instant pot for convenience.)
- Make the Dressing: Warm the olive oil in a small saucepan over medium heat until it shimmers. Place garlic, cumin seeds, coriander seeds, fennel seeds, and crushed chili flakes in a heat-safe bowl. Pour the hot oil over the spices and garlic, allowing them to sizzle and release their aroma. Gently swirl the mixture while it cooks. Once sizzling ceases, stir in the maple syrup, lemon juice and zest, and kosher salt. Set the dressing aside to cool slightly.
- Assemble the Salad: In a large mixing bowl, combine the cooled lentils and roasted beet segments. Pour the prepared dressing over the mixture and toss gently until evenly coated. Add baby arugula, chopped parsley, sliced green onions, and chopped fresh mint to the bowl. Fold all ingredients together delicately to maintain texture.
- Finish and Serve: Sprinkle the chopped toasted hazelnuts and crumbled feta cheese on top of the salad. Serve the salad immediately, or refrigerate for 15 to 20 minutes for a chilled option. Store leftovers in an airtight container in the fridge for up to 5 days.
Notes
- Lentils can be cooked ahead and refrigerated for up to 2 days; this helps save time on the day of serving.
- The lentils can also be prepared in an instant pot for a quicker, hands-off approach—use a 1:2 lentil to liquid ratio and cook on high pressure for about 9 minutes, then quick release.
- Feel free to substitute hazelnuts with walnuts or pecans if preferred.
- Feta cheese is optional and can be replaced with a dairy-free alternative to keep the salad vegan.
- Use low-sodium vegetable broth to control the salt content.
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- Category: Salad
- Method: Stovetop
- Cuisine: Mediterranean
