Roasted Beetroot, Pumpkin and Lentil Salad makes a flavorful root vegetable salad that is a meal by itself. This salad has a nutritious mix of ingredients and a flavorsome combination of textures and flavours, so make it right now to take advantage of the seasonal vegetables!
The hearty lentils, the sweet pumpkin contrast the herbaceous taste of roasted beets and pungent arugula. The goat cheese add some savory creaminess, the pumpkin and sunflowers seeds add the crunchy element. Pomegranate add some sweet sour taste and all is dressed by a tangy vinaigrette.
I have to confess that after two weeks of great food in Portugal, I was looking for a nourishing recipe that could serve as a main meal.
Why you will love this recipe
– It is a fueling and complete meal, vegetarian and gluten-free.
– You can use the seasonal vegetables available, or you can also sub them- check on the list of ingredients for more suggestions.
– You can enjoy this lentil pumpkin beetroot salad warm or at room temperature, making it an ideal recipe for meal prep.
Roasted Beetroot, Pumpkin and Lentil Salad Ingredients
Brown Lentils: to make this salad you can use my classic Italian-style lentils recipe, for a more deeper and tasty flavor.
Lentils are a superfood! Quick to prepare and typically good value for money, lentils are a rich source of nutrition providing protein, fibre and numerous minerals. They are rich in iron, selenium and folate. Lentils are also nutrient dense as they are rich in carbs and protein, low in fat. They are a great source of plant-based protein, representing a great alternative to meat or fish. You can use also use green lentils or beluga lentils. I will not advice to usee red lentils since their texture will become mushy once cooked. If you prefer other beans, use canned adzuki beans or red beans.
Red Beets: Beets are a high-sugar root vegetable and a good source of folic acid and potassium. Beets are delicious roasted, cooked, raw and chopped in salads. Here in this recipe I chose to roast them, but you can also boil them.
Pumpkin: in this recipe I used butternut squash, but pumpkin would also be great. Rich in vitamins, minerals and antioxidants, pumpkin is incredibly healthy and promote a good and healthy skin. Roasted pumpkin are not only healthy, but also tend to develop a caramelized flavor with the roasting, making them more suitable to use in salads.You can use alternatively sweet potatoes.
Arugula: it adds a pungent flavor and some touch of green, that will make this salad looks prettier. You could also use baby spinach leaves or mache salad in placee of the arugula.
Goat cheese: the crumbled goat cheese add a touch of creaminess to the salad. I love the pungent and creamy taste of goat cheese! I suggest to use a good quality goat cheese, and crumble it with you hands for best results. My favorite brand is Vermont Creamery. You can sub it with feta cheese or for a stronger flavor some blue cheese such as gorgonzola.
Pumpkin Seeds: rich in manganese and vitamin K, they add crunch to the salad. Pumpkin seeds can be raw or roasted. I must confess that I prefer to roast mine, in addition to bringing to life the flavors, aroma and texture, roasting also increases the amounts of antioxidants available. It also makes them easier to digest!
Sunflower Seeds: they are technically the seeds of the sunflower plants. In this recipe I roast them, following the same advice I have for the pumpkin seeds. You can sub the pumpkin and sunflower seeds with walnuts, pecan or pistachios.
Pomegranate: a typical fruit of the season, pomegranate seeds add a bit of sour taste that completes well the rest of the ingredients. Rich in antioxidants, it is great a great anti-inflammatory.
Thyme: The thyme will match well with the ingredients, adding a deeper aroma. You can sub it with oregano, fresh parsley or any fresh herbs.
Balsamic Mustard vinaigrette: rigorously homemade this salad dressing it is the perfect way to dress this simple salad and balance out the flavors. The creamy dijon mustard combined with the fruity balsamic vinegar add a sweet spicy touch to the salad. and do not forget to use good quality extra virgin olive oil.
How to make Roasted Beetroot, Pumpkin and Lentil Salad
Preparing this nutritious salad requires a bit of organization.
Preheat your oven to 400 F° ( 205 C°). Wrap the beet in aluminum foil. Cut the pumpkin and remove the seeds. Place the pumpkin on a baking tray covered with parchment paper.
Bake the veggies for 45 min until they are fork tender.
In the meantime prepare the arugula. Toast the seeds in a small pan for 3-4 minutes until they develop a nutty flavor. Crumble the goat cheese. Set the pomegranate seeds in a bowl. Set all ingredients aside. Prepare the dressing by whisking together in a small bowl all the ingredients. Once the root vegetables are cooked and have cooled down, start assembling the salad.
Add the arugula to a large serving dish or large bowl, place the lentils in the middle.
Spread on top roasted pumpkin, then roasted beets. Top it with the goat cheese.
Add the seeds. Add the pomegranate. Finally add the dressing on top. Serve it and enjoy!
More recipes for you
Beetroot, Orange, Fennel salad
Winter Red Cabbage Apple Salad
What to serve with Roasted Beetroot, Pumpkin and Lentil Salad
You can serve this already filling salad with some crusty bread or focaccia. Alternatively, if you want to add protein consider a boiled or poached egg, grilled chicken breast or roasted chicken thighs pieces.
How to store Roasted Beetroot, Pumpkin and Lentil Salad
This salad is a great make ahead dish. You can roast the vegetables and prepare the lentils and store them in individual containers until you are ready to combine them. If you have instead salad leftover, they will be delicious next day. it will keep well in the fridge for 2-3 days in an airtight container. Ideally, it will be better just to avoid storing an already dressed up salad, only because the arugula will wilt too much.
If you try this recipe and you liked it, please leave a star review below! I would love to connect with you through my recipe and I will be very appreciative of your comments! If you make this recipe make sure to tag me on Instagram @Italian_kitchen_confessions. To get more ideas follow me on Pinterest.
Ingredients
For the salad
- 4 servings Classic Italian Style Lentils
- 2 cups arugula
- ¾ cups beetroot roasted
- 1 cup butternut squash roasted
- ½ cup pomegranate seeds
- 2½ oz goat cheese crumbled
- 1 tbsp pumpkin seeds roasted
- 1 tbps sunflower seeds roasted
For the dressing
- 2 tbsp olive oil extra virgin
- 1 tbsp mustard
- 1 tbsp balsamic vinegar
- 1 pinch salt
- 1 pinch black pepper crushed
- 1½ tsp thyme fresh
Instructions
- Preheat your oven to 400 F. Wrap the beet in aluminum foil. Cut the pumpkin and remove the seeds. Place the pumpkin on a baking tray covered with parchment paper.
- Bake the veggies for 45 min until a toothpick inserted in the pumpkin and beets goes in easily.
- In the meantime prepare the arugula. Toast the seeds in a small pan for 3-4 minutes until they develop a nutty flavor. Crumble the goat cheese. Set the pomegranate seeds in a bowl. Set all ingredients aside.
- Prepare the dressing adding all the dressing ingredients in a small bowl and whisking it together.
- Once the root vegetables are cooked and have cooled down, start assembling the salad.
- Add the arugula to a plate, place the lentils in the middle, spread on top beets, pumpkin. Top it with the goat cheese. Add the seeds. Add the pomegranate. Finally add the dressing on top. Serve it and enjoy!
Nutrition
Un piatto veramente gustoso e saporito, molto adatto alla stagione e molto nutriente