Lentil Beetroot and Rocket Arugula Salad
Brighten up your table with this vibrant and nutritious Lentil Beetroot and Rocket Arugula Salad, a perfect harmony of earthy, sweet, and tangy flavors! This wholesome salad combines protein-packed red lentils, caramelized roasted beetroot, peppery rocket (arugula), and crunchy walnuts, all tied together with a zesty balsamic vinaigrette. A sprinkling of creamy crumbled feta cheese adds a delightful touch of richness. Ready in just an hour, this dish is as satisfying as it is visually stunning, making it ideal as a refreshing side dish or a light main course. Packed with antioxidants, plant-based proteins, and healthy fats, this salad is both delicious and nutrient-dense—a great choice for anyone seeking to elevate their healthy eating game!
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Recipe Information
Ingredients
- 200 grams Red lentils (cooked and drained)
- 2 pieces Beetroot (medium-sized, roasted and cubed)
- 100 grams Rocket (arugula)
- 50 grams Feta cheese (crumbled)
- 30 grams Walnuts (roughly chopped)
- 2 tablespoons Balsamic vinegar
- 3 tablespoons Extra virgin olive oil
- 1 teaspoon Dijon mustard
- 1 teaspoon Honey
- 0.5 teaspoons Salt
- 0.25 teaspoons Black pepper (freshly ground)
Instructions
Preheat your oven to 200°C (390°F). Wash the beets, trim the tops and bottoms, and wrap them individually in aluminum foil. Roast for 40-45 minutes until tender when pierced with a fork. Let them cool, peel off the skin, and cut into small cubes.
While the beets are roasting, rinse 200 grams of red lentils under cold water. Cook them in a medium saucepan with plenty of water (about 3 cups) for 15-20 minutes until tender. Drain, rinse with cold water, and allow them to cool.
In a small mixing bowl, prepare the dressing by whisking together 2 tablespoons of balsamic vinegar, 3 tablespoons of extra virgin olive oil, 1 teaspoon of Dijon mustard, 1 teaspoon of honey, 0.5 teaspoons of salt, and 0.25 teaspoons of black pepper until emulsified.
In a large salad bowl, combine the cooked lentils, roasted beetroot cubes, and 100 grams of rocket (arugula). Toss the ingredients gently to distribute evenly.
Sprinkle 50 grams of crumbled feta cheese and 30 grams of walnuts over the salad.
Drizzle the balsamic vinaigrette over the salad and toss lightly to coat.
Serve immediately as a refreshing side dish or a light main course. Enjoy!
Nutrition Facts
Calories |
1137 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 76.6 g | 98% | |
| Saturated Fat | 15.3 g | 76% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 45 mg | 15% | |
| Sodium | 2111 mg | 92% | |
| Total Carbohydrate | 87.6 g | 32% | |
| Dietary Fiber | 27.2 g | 97% | |
| Total Sugars | 36.5 g | ||
| Protein | 37.8 g | 76% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 529 mg | 41% | |
| Iron | 12.0 mg | 67% | |
| Potassium | 2234 mg | 48% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
