Beet and Lentil Herb Salad

This dish is hearty enough for a winter meal, but it is actually inspired by summer picnics. So you really can enjoy it any season. Lentils are low in calories, rich in iron and folate and an excellent source of vegetarian protein. They are packed with health-promoting polyphenols and fiber that may reduce risk of heart disease and support a healthy gut microbiome.

If you are unaccustomed to eating beans regularly, lentils are an ideal bean variety to introduce to your body. Lentils are among the easier bean varieties to digest among others such as: black-eyed peas, adzuki, anasazi, lentils and mung beans. Slowly increase them in your diet and let your body get acclimated to the increased fiber.

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Beet and Lentil Herb Salad

Author: Erica Leazenby, MD 
Makes: Approximately 4 cups
Time: 15 minutes (if lentils and beets are prepared)

Ingredients:

3 small prepared beets, diced in 1 cm cubes, about 1 cup (see notes below for beets preparation options)
2 cups cooked lentils (see notes below for lentil preparation options)
3 Tablespoons olive oil
2 Tablespoon lemon juice
½ chopped herbs (like a blend of parsley, basil, mint and/or thyme)
2 Tablespoon diced shallot
½ cup walnuts, raw or toasted
3 cups arugula (3 handfuls)
Salt and pepper to taste

Directions:

1. Place all ingredients in a large mixing bowl. Toss and season to taste. 

2. Serve with crusty (GF) bread or on a bed of additional greens. 

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Notes on Preparing Beets and Lentils:

If you are short on time, you can find high quality organic cooked beets and lentils at your grocery store, which makes this salad very easy to put together. If you have additional time, I recommend the following methods for preparing them yourself.

Beets 3 Ways:

1.     Instapot- Fill your instapot with approximately 1 inch of water. Place the washed, unpeeled beets in the instapot that has been fitted with a rack. Pressure cook the beets for 15 minutes for small beets or 30 minutes for large beets. Allow the beets to cool before peeling under running water. 

2.     Boil your beets- Submerge your clean, unpeeled beets in a pot filled with cold water. Bring to a low boil then allow to simmer for 20-40 minutes or until fork tender. Allow the beets to cool then peel.

3.     Roast your beets- Pre-heat your oven to 400 degrees. Coat your clean, unpeeled beets with avocado oil or other high smoke point oil. Place on a baking sheet and roast in the oven for 30-50 minutes or until fork tender. Time will vary considerably based on size of the beet.  Roasting intensifies the sweetness of beets.

Lentils 2 Ways: 

Cooking time may vary depending on the type and size of lentils used. This recipe is based on traditional brown lentils commonly found at the grocery. 

1 cup dried lentils = approximately 4 cups cooked

1.     Instapot- Rinse your lentils and inspect them for small rocks or impurities. Place the lentils in your instapot with enough water to cover them by 1.5 inches. Add a smashed garlic clove, bay leaf and 2-3 sprigs fresh thyme (1/2 tsp dried) for additional flavor. Cook on high pressure for 7 minutes. 

2.     Stove top- Prep the lentils as above. Simmer on the stove top with the aromatics for approximately 18-20 minutes or until the lentils are soft but still holding their shape. Drain and use as needed.

*Cooked lentils freeze well. I like to make a big batch and freeze in smaller portions for later use. 

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