alive logo

Beet Lentil Quinoa Salad with Carrot Dressing

Serves 4.


    Beet Lentil Quinoa Salad with Carrot Dressing

    Put some spark in mealtime with this salad that offers up a riot of earthy, peppery, creamy, sweet, and salty flavours—all enveloped in a savoury-sweet carrot dressing. With each passing forkful, you may find yourself forgetting that it also has off-the-chart nutrients.



    For the purposes of salads, you want to use lentils that hold their shape once cooked. Black (beluga) and French (Le Puy) green lentils fit the bill.

    Nutrition boost

    A large JAMA Internal Medicine study found that people who consumed plant proteins such as lentils and quinoa more often experienced lower rates of early death, particularly from heart disease. Plant proteins come with an arsenal of vitamins, minerals, fibre, and antioxidants that give them serious health-hiking powers.


    Beet Lentil Quinoa Salad with Carrot Dressing


    • 4 medium beets, ends trimmed
    • 3/4 cup (180 mL) black (beluga) lentils or French green lentils
    • 1 bay leaf
    • 3/4 cup (180 mL) quinoa, preferably rainbow coloured
    • 4 cups (1 L) arugula or dandelion greens
    • 1 avocado, sliced
    • 1/3 cup (80 mL) sliced mint or dill
    • 1/2 cup (125 mL) crumbled feta
    • 1/4 cup (60 mL) unsalted roasted pumpkin seeds
    • 1/4 cup (60 mL) dried cherries
    • 1 medium carrot, peeled and chopped
    • 2 Tbsp (30 mL) extra-virgin olive oil
    • 2 Tbsp (30 mL) white wine vinegar or rice vinegar
    • 2 Tbsp (30 mL) white or yellow miso
    • 1 Tbsp (15 mL) grated or finely chopped ginger
    • 1 tsp (5 mL) toasted sesame oil (optional)


    Per serving:

    • calories462
    • protein22g
    • fat17g
      • saturated fat5g
      • trans fat0g
    • carbohydrates57g
      • sugars8g
      • fibre13g
    • sodium663mg



    Heat oven to 400 F (200 C).


    In cake or casserole pan, place beets and add enough water so that it covers the bottom 1 in (2.5 cm) of beets. Cover pan with parchment paper, place in oven, and bake for 35 minutes, or until beets are fork-tender. When cool enough to handle, rub beet skins off with paper towel. Slice beets into 1 in (2.5 cm) wedges.


    In medium saucepan, place lentils, bay leaf, a couple pinches of salt, and 2 cups (500 mL) water. Bring to a boil; reduce heat to medium-low and simmer, covered, until lentils are tender but still have some bite, about 25 minutes. Drain any excess liquid.


    In separate saucepan, place quinoa, a couple pinches of salt, and 1 1/2 cups (350 mL) water. Bring to a boil, reduce heat to medium-low and simmer, covered, until quinoa is tender and liquid has absorbed, about 13 minutes. Remove from heat and let stand, covered, for 5 minutes. Fluff with fork.


    To make dressing, place steamer basket in pot with 1 in (2.5 cm) water. Place carrot in basket, cover, and steam until carrot is fork-tender. In blender container, place carrot, 2 Tbsp (30 mL) of the carrot steaming water, olive oil, vinegar, miso, ginger, and sesame oil, if using, and blend until as smooth as possible. Add more water if needed to help with blending.


    To serve, divide arugula or dandelion greens among serving plates and top with lentils, quinoa, beets, avocado, mint or dill, feta, pumpkin seeds, and dried cherries. Drizzle on carrot dressing.


    Like this recipe?

    This recipe is part of the Raising the [Salad] Bar collection.



    SEE MORE »
    Fruity Tofu with Sweet Potato Wedges
    Beet Falafel Burgers with Dilly Tahini Sauce

    Beet Falafel Burgers with Dilly Tahini Sauce

    If a falafel and burger had a love child, this would be it. The result of this hybrid is a vibrantly coloured, complex-flavoured veggie burger you’ll flip over. You can also serve them between toasted hamburger buns with toppings such as sliced cucumber, sliced tomato, and arugula.  Holding it together Many plant-based burgers are crumbly and weak, risking a patty that ends up between the grill grates instead of intact on your plate. Keep your burgers together by forming patties no larger than 1 in (2.5 cm) thick, which ensures a nice, even crust on the outside and a thoroughly warmed-through centre, then chilling the patties before grilling. You can also consider using a burger mould, which gives you denser, equally sized patties that cook evenly. Be sure your grill grates are well greased.  Deep freeze You can freeze uncooked falafel burgers on a parchment paper-lined baking sheet or plate and then transfer frozen patties to an airtight container. When ready, just thaw and cook as instructed. Falafel cooking options To bake: Arrange falafel on parchment-lined baking sheet and brush lightly with oil; bake at 375 F (190 C) for 25 minutes, or until crispy on the outside and heated through. To pan fry: Heat large skillet over medium heat. Once hot, add 1 Tbsp oil (15 mL) for each 2 burgers in the pan, swirl to coat pan and cook for 3 to 4 minutes, or until underside is browned. Then flip carefully and cook for 2 to 3 minutes more.