Mediterranean Lentil Beet & Spinach Salad
This Mediterranean Lentil Beet and Spinach Salad is a vibrant wholesome dish packed with earthy flavors and nourishing ingredients. Perfect as a main or side it combines tender lentils sweet roasted beets and fresh spinach all tossed in a zesty lemon herb dressing. The salad is rich in plant-based protein fiber and antioxidants making it ideal for a healthy lunch or a light dinner. It’s colorful satisfying and comes together easily with just a few simple steps.
Total time
Prep Time: 10 minutes
Cook Time: 20–25 minutes (if cooking lentils and beets)
Total Time: 30–35 minutes
Ingredients
1 cup cooked green or brown lentils
2 medium beets roasted peeled and diced
2 cups baby spinach
1/4 red onion thinly sliced
1/4 cup crumbled feta cheese (optional)
2 tablespoons chopped fresh parsley
Salt and pepper to taste
For the Dressing:
2 tablespoons olive oil
1 tablespoon lemon juice
1 teaspoon Dijon mustard
1 teaspoon honey or maple syrup
1/2 teaspoon dried oregano
Salt and pepper to taste
Instructions
In a large bowl combine cooked lentils diced roasted beets spinach and red onion.
In a small bowl whisk together olive oil lemon juice mustard honey oregano salt and pepper.
Pour the dressing over the salad and toss gently to combine.
Top with feta cheese and parsley before serving.
Tips
Cook Lentils Just Right: Use green or brown lentils and cook them until just tender not mushy. Let them cool slightly before mixing into the salad.
Use Pre-Cooked Beets: To save time use vacuum-packed or pre-cooked beets available in many stores.
Chill for Extra Flavor: Let the salad sit in the fridge for 15–20 minutes after dressing to enhance the taste.
Toss Gently: Beets can stain other ingredients so gently toss to keep the colors bright and clean.
Meal Prep Friendly: Store undressed salad in the fridge for up to 3 days. Add dressing and cheese before serving.
Variations
Make It Vegan: Omit the feta or use a dairy-free cheese alternative.
Add Crunch: Sprinkle on toasted walnuts almonds or pumpkin seeds for texture.
Use Different Greens: Swap spinach for arugula kale or mixed salad greens.
Boost the Protein: Add grilled chicken tofu or a soft-boiled egg to turn it into a full meal.
Try a Balsamic Dressing: For a deeper flavor try balsamic vinegar in place of lemon juice.
Mix in Grains: Add cooked quinoa farro or bulgur for a heartier salad.
Change the Herbs: Fresh mint or basil adds a different Mediterranean flair.
These tips and swaps help you tailor the salad to your taste preferences or whatever ingredients you have on hand.
Q&A
Q: Can I use canned lentils?
A: Yes just rinse and drain them well before using to remove extra sodium.
Q: Do I have to roast the beets?
A: Roasting adds flavor but you can steam or boil them if you prefer or use pre-cooked beets for convenience.
Q: Can I make it ahead of time?
A: Yes it stores well for up to 3 days in the fridge. Add the dressing and feta just before serving for best texture.
Q: Is this salad served warm or cold?
A: You can enjoy it either way but it’s especially refreshing when served chilled.
Nutrition Information (Approximate per serving)
Calories: 250–300
Protein: 10–12g
Carbohydrates: 30–35g
Fat: 10–15g
Fiber: 8–10g
Rich in: Plant-based protein fiber iron folate and antioxidants
Conclusion
Mediterranean Lentil Beet and Spinach Salad is a wholesome vibrant and satisfying dish that’s as nourishing as it is delicious. Packed with earthy lentils sweet beets and fresh greens it’s easy to make and full of Mediterranean flavor. Whether you enjoy it as a main meal or a colorful side this salad offers a perfect balance of taste texture and nutrition—great for everyday meals or healthy meal prep.
This hearty and refreshing salad is perfect warm or chilled and stores well for meal prep.