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I ate this on a Tuesday night with zero fanfare: a tupperware of lentils, two beets that had survived the fridge, and a lemon that still smelled like summer. One forkful later I found myself rethinking weekday lunch. Bright. Earthy. Comforting in a way that doesn’t feel guilty. That’s the trick — this salad behaves like a grown-up comfort food, the kind you want again and again. If you love hearty, grain-forward salads, try our Mediterranean quinoa salad for another satisfying lunch option.
What it is: cooked lentils + roasted or boiled beets + fresh herbs + a lemony-mustard vinaigrette + optional crunch (nuts/seeds). High in fiber and plant protein, it works as lunch, a side, or a meal-prep staple.
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Why people are swapping their usual lunches
There’s nothing flashy here. That’s the point. Lentils give gentle, long-lasting fullness; beets bring a caramelized sweetness that cuts through acid; herbs and seeds add lift and snap. Together they make a bowl that satisfies without feeling heavy — which is why friends, readers, and my inbox keep recommending it.
Cook once, eat all week. That’s the hook. People told me they batch-cook lentils on Sunday, roast a tray of beets, and assemble bowls through the week. It saves time and mental energy. If you want variety, you might pair this with a high-protein vegan soup for a balanced, protein-rich meal.
On the plate — texture and tiny choices
Soft lentils, caramel edges on beet cubes, a tangy vinaigrette that wakes the bowl up. Want crunch? Toasted walnuts or pepitas. Want creamy? Crumbled feta or a tahini-lemon dressing. I like a scatter of parsley and a little mint — it keeps every bite bright. Top with pumpkin seeds or chia for crunch — see our pumpkin seeds vs chia seeds guide if you’re picking toppings.
- Cook brown or green lentils until tender but not mushy; drain and let cool.
- Roast beets tossed with olive oil and salt until edges caramelize; peel and dice.
- Whisk olive oil, lemon (or red wine vinegar), Dijon, garlic, salt, pepper.
- Toss lentils and beets with dressing; fold in parsley, dill, or mint. Add feta, nuts, or citrus segments if you like.
Short on time? Use canned lentils (rinse them well) and cut back on added salt. Prefer legumes other than lentils? Try one of our best chickpea soup recipes as a heartier companion, or make the plate fuller with Chickpea Sweet Potato Patties.
Nutrition — what the experts tend to say
Pulses like lentils are reliable, affordable sources of plant protein and fiber. Beets bring vitamins, minerals, and compounds that some studies link to improved blood-flow. For general, trusted guidance on legumes and vegetables, reputable resources include the Harvard T.H. Chan School of Public Health and MyPlate (USDA). If you’re managing a medical condition, check with a registered dietitian or your clinician for tailored advice. For more Mediterranean-style meals that pair well with this salad, see our Mediterranean diet lunch ideas.
Beets are also a potassium-rich vegetable — learn more about high-potassium foods in our Foods with more potassium than a banana piece.
Meal-prep tips that actually work
- Dress lightly for storage. Keep most of the vinaigrette separate and toss before eating.
- Hold well. Loosely dressed, it keeps 3–4 days refrigerated.
- Variety hack: Try our simple diversity jar trick to rotate veggies and boost fiber across meals.
Seasonal idea: add roasted root vegetables for a heartier winter version — see our easy roasted root vegetable recipe.
Why it feels different
People tell me two things over and over: it’s satisfying, and it’s pleasurable. That combination — satiety and enjoyment — is the reason the bowl graduates from “diet food” to “go-to meal.” It’s honest, not austere. You eat and feel good, not deprived.
Is it meal-prep friendly?
Yes — store lightly dressed or keep dressing separate; lasts 3–4 days.
Can I make it vegan?
Absolutely — skip the cheese or use a plant-based alternative; add nuts or seeds for texture.
Want protein ideas?
See Add protein to oatmeal for transferable tips, or try a high-protein yogurt bowl for dressing inspiration.
Final thought
Start with a cup of lentils and two beets. Roast. Mix. Taste. Then tweak. Small changes — a dash more mustard, an orange segment, a handful of toasted nuts — and suddenly it’s yours. Try it this week and tell me what you added. I want to know. 🥄
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Lentil-Beet Salad (Meal-Prep Friendly)
Ingredients
Equipment
Method
- Roast the beets. Preheat oven to 400°F (200°C). Toss whole beets lightly with 1 tbsp olive oil and a pinch of salt. Wrap in foil or place on a rimmed baking sheet. Roast 30–40 minutes, until a knife slides in easily. Let cool, peel (the skin slips off), then dice into 1/2-inch cubes.
- Cook the lentils. While beets roast, put lentils in a saucepan with 3 cups water and a pinch of salt. Bring to a simmer, then cook gently 18–22 minutes until tender but not mushy. Drain and let cool slightly. (Tip: brown or green lentils hold shape best.)
- Make the dressing. Whisk together 2 tbsp olive oil, lemon juice, Dijon, garlic (if using), and salt & pepper. Taste and adjust acid/salt.
- Assemble. In a large bowl, combine warm or room-temperature lentils, roasted beet cubes, chopped parsley (and mint if using). Drizzle dressing and toss gently to coat. Fold in toasted walnuts or pepitas. If using feta, sprinkle on top.
- Rest or serve. Let the salad sit 10 minutes if possible — the flavors meld. Serve warm, room temp, or chilled.
Notes
- Scaling: Double recipe to feed more; lentils and beets reheat well.
- Substitutions: Use canned lentils (rinsed) in a hurry — reduce salt; swap walnuts for almonds, pecans, or pepitas.
Muhammad Ahtsham is the founder of EatLike.com, where he shares real-world advice on clean eating, high-protein meals, and healthy weight loss. With hands-on experience in nutrition and food blogging, his recipes and tips are practical, tested, and made to help real people see results.
