This recipe for Dijon Lentil Beet Salad might be one of my all-time favorites. Firm French lentils and delicate roasted beets create a toothsome-tender texture when combined. Spicy Dijon mustard gives the dressing a playful punch of heat and earthy maple syrup provides just the right sweet note for balance. And there's virtue in every bite; lentils are full of fiber and help reduce cholesterol, while delivering a healthy dose of iron. Beets help boost your stamina, fight inflammation and contain powerful anti-cancer properties.
Today, many stores sell steamed lentils in the produce section, which can make this recipe even easier. If you can't find them, buy dried French lentils, which retain their shape and texture better than other lentils. Unlike other dried beans and legumes, lentils do not require soaking. They can be rinsed and cooked immediately. The cooking time for lentils is much shorter than for other dried beans.
While you can also find prepared beets in the store (steamed, canned or jarred), I recommend that you buy your beets fresh, with the beet greens still attached. Beet greens are a wonderful source of nutrients. Cut them a half inch above the beet root, then chop and wash the stems and leaves. Sauté with a little olive oil and garlic for a delicious side dish.
For the perfect lunch, serve this Dijon Lentil Beet Salad on a bed of baby greens.
Preheat oven to 400ºF. Place washed, unpeeled beets on a large sheet of foil. Gather foil up to make a pouch and seal edges. Place pouch on a baking tray and roast for about 45 minutes, or until beets can be easily pierced with a sharp knife.
Meanwhile, bring lentils to a boil in a pot of salted water. Reduce heat to a simmer and cook for about 15 minutes, until lentils are firm but tender. Drain and set aside.
In a large bowl, whisk together minced shallot, oil, vinegar, mustard, syrup, and salt. Add warm lentils and toss to coat.
Remove beets from oven when done. Carefully, open foil pouch and let steam escape. When cool enough to touch, peel beets with fingers or with a vegetable peeler. Cut beets into 1/4-inch cubes. Add to the bowl with lentils and gently mix together. Serve warm or chilled.
Preheat oven to 400ºF. Place washed, unpeeled beets on a large sheet of foil. Gather foil up to make a pouch and seal edges. Place pouch on a baking tray and roast for about 45 minutes, or until beets can be easily pierced with a sharp knife.
Meanwhile, bring lentils to a boil in a pot of salted water. Reduce heat to a simmer and cook for about 15 minutes, until lentils are firm but tender. Drain and set aside.
In a large bowl, whisk together minced shallot, oil, vinegar, mustard, syrup, and salt. Add warm lentils and toss to coat.
Remove beets from oven when done. Carefully, open foil pouch and let steam escape. When cool enough to touch, peel beets with fingers or with a vegetable peeler. Cut beets into 1/4-inch cubes. Add to the bowl with lentils and gently mix together. Serve warm or chilled.
