This salad earns its place on the dinner table on fiber alone. Earthy roasted beets and tender green lentils get tossed warm with a mustardy vinaigrette, walnuts, and soft goat cheese for a plate that's substantial enough to eat on its own.
Ingredients
- 4 medium beets, scrubbed
- 1 cup green or brown lentils, rinsed
- 3 cups water or vegetable broth
- 3 tablespoons olive oil
- 1 tablespoon red wine vinegar
- 1 teaspoon Dijon mustard
- 1 small shallot, finely diced
- 1/3 cup walnuts, toasted and chopped
- 2 tablespoons crumbled goat cheese
- Salt and pepper, to taste
- Fresh dill or parsley, for serving
Instructions
- Preheat the oven to 400°F. Wrap the beets individually in foil and roast for 45-55 minutes, until a knife slides in easily.
- While the beets roast, simmer the lentils in the water or broth for 20-25 minutes, until tender but not mushy, then drain.
- Once cool enough to handle, peel the beets and cut into wedges.
- Whisk together the olive oil, vinegar, Dijon mustard, and shallot to make a vinaigrette.
- Toss the warm lentils and beets with the vinaigrette, season with salt and pepper, and transfer to a serving plate.
- Top with walnuts, goat cheese, and fresh dill before serving.
Nutrition Facts (per serving)
| Calories | 310 |
| Total fat | 16g |
| Total carbohydrates | 32g |
| Dietary fiber | 9g |
| Protein | 12g |
| Sodium | 190mg |
Why This Is Good for Your Gut
Beets contain fermentable fibers like fructans and betaine, a compound that supports liver and gut bile flow, while lentils are one of the richest everyday sources of resistant starch, which reaches the colon largely intact to fuel butyrate-producing bacteria. Together they deliver close to a third of most people's daily fiber target in one bowl.
Nine grams of fiber and it still tastes like a real meal. Round out the meal with Roasted Broccoli with Lemon and Parmesan or a bowl of Broccoli Cheddar White Bean Soup.
This recipe is for informational purposes only and is not a substitute for professional dietary advice.
