Lentil, carrot and beetroot salad
This fuss-free lentil salad ticks all the boxes - it’s heart-healthy, filling and bursting with zesty flavour.
This lentil, carrot and beetroot salad recipe was created in partnership with the Heart Foundation.
Start by preheating the oven to 180 degrees Celsius. Then grease and line a small roasting pan with baking paper. Trim and peel the beetroot and cut into thin wedges. Halve the carrots lengthways. Place the beetroot and carrots in the pan and lightly spray with olive oil spray. Pop in the oven to roast for 30 minutes or until the vegetables are tender.
While the vegetables are in the oven, place the lentils in a large saucepan of water. Bring to the boil over a high heat. Cook for 25 minutes or until the lentils are tender, then drain. Next, place the beans in a heatproof bowl and pour over enough boiling water to cover. Set aside for two minutes to stand. Drain, then refresh under cold water and drain well. Place the lentils, spinach, chives, parsley, and basil in a large bowl. Toss to combine.
Arrange the salad on a serving platter and top with beetroot, carrots, and beans. Combine the vinegar and oil in a small bowl. Drizzle over the salad. Sprinkle with pecans and season with pepper to serve. This colourful salad is full of mouth-watering flavours. It's great for dinner or lunch.
Serves
4
Prep
15m
Note: + standing time
Cooking
30m
Ingredients
- 1 (about 200g) small beetroot, peeled, cut into thin wedges
- 1 bunch Dutch carrots, trimmed, or 400g baby carrots, peeled, halved lengthways
- 1 cup (200g) brown lentils
- 150g green beans, trimmed
- 60g baby spinach leaves
- 2 tbs chopped chives
- 1/4 cup flat-leaf parsley leaves
- 1/4 cup basil leaves
- 1/4 cup (60ml) red wine vinegar
- 2 tsp extra virgin olive oil
- 1/4 cup (30g) pecans, coarsely chopped
Method
STEP 1
Preheat oven to 180˚C. Line a small roasting pan with baking paper. Place the beetroot and carrots in the pan and lightly spray with olive oil spray. Roast for 30 mins or until vegetables are tender.
STEP 2
Meanwhile, place the lentils and 2 cups (500ml) water in a large saucepan. Bring to the boil over high heat. Reduce to a simmer and cook for 25 mins or until lentils are tender.
STEP 3
Place the beans in a heatproof bowl and pour over enough boiling water to cover. Set aside for 2 mins to stand. Refresh under cold water and drain well.
STEP 4
Combine the lentils, spinach, chives, parsley and basil in a large bowl. Arrange on a serving platter and top with the beetroot, carrots and beans. Combine the vinegar and oil in a small bowl and drizzle over the salad. Sprinkle with pecan and season with pepper to serve.
Coles has partnered with the Heart Foundation to provide this content to you and help Australians live healthier and happier lives.
For personalised heart health information and support, contact the Heart Foundation Helpline 13 11 12.
Nutritional information
Energy 1003kJ/240 cals (12%) Protein 14g (28%) Fat 4g (6%) Sat Fat 1g (4%) Sodium 61mg (3%) Carbs 31 (10%) Sugar 9g (10%) Dietary Fibre 11g (37%)
Dietary information
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