Lentil, Beetroot & Walnut Salad
A hearty Eastern European salad with green lentils, roasted beetroot, walnuts and fresh parsley in a red wine vinegar dressing. 235 kcal, high in iron and fibre.
- cooked green or Puy lentils (from tin or freshly cooked) 200g
- cooked beetroot, diced into 1cm cubes 200g
- walnuts, roughly broken 30g
- flat-leaf parsley, roughly chopped large handful
- red onion, very finely diced ½ small
- olive oil 1 tbsp
- red wine vinegar 1 tbsp
- raw honey or maple syrup ½ tsp
- Dijon mustard ½ tsp
- to taste salt & black pepper
- 1
If cooking lentils from dry: rinse 100g green lentils, simmer in unsalted water for 18–20 minutes until just tender but not mushy. Drain and cool.
- 2
Make the dressing: whisk together olive oil, red wine vinegar, honey, Dijon mustard, salt, and pepper in a small bowl until emulsified.
- 3
In a large bowl, combine lentils, diced beetroot, red onion, and most of the parsley. Pour the dressing over and toss gently.
- 4
Transfer to a serving bowl or plate. Scatter broken walnuts and remaining parsley over the top.
- 5
Serve at room temperature or slightly warm. The salad keeps refrigerated for up to 3 days — the flavours improve overnight.
This salad is a workhorse. It stores well, travels in a lunchbox, and provides a rare combination of plant protein, iron, and prebiotic fibre in a single bowl. In Eastern European cooking, beetroot and lentils have long been paired as a nourishing winter staple — here they’re lightened with a sharp vinegar dressing and fresh parsley.
The walnuts add crunch and heart-healthy fats. Add crumbled feta or a soft-boiled egg on top if you need more calories.
Frequently asked questions
Are tinned lentils okay?
Yes — rinse them well. Puy or green lentils hold their shape best; red lentils turn mushy.
Can I make it ahead?
It improves after an hour as the beetroot and dressing mingle. Keeps 3 days; add walnuts at serving so they stay crunchy.
Is it vegan?
Use maple syrup instead of honey in the dressing and it's fully vegan.
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