Puy Lentil Salad with Beetroot and Walnuts

Introduction

Have you ever wondered why a simple lentil salad can deliver as much protein and fiber as an entire meal — and still taste like a celebration on the plate? Puy (French) lentils, beetroot, and walnuts combine textures, colors, and nutrition in a way many people underestimate: one cooked cup of lentils provides roughly 16–18 g of protein and up to 15 g of fiber, while beets add antioxidants and nitrates that support circulation, and walnuts supply plant-based omega-3s and crunch. This recipe challenges the idea that salads are light on substance — it’s a hearty, nutrient-dense dish that works as lunch, dinner, or a stunning side.

Ingredients List

200 g Puy (green) lentils, rinsed (substitution: brown or green lentils — but avoid red lentils for texture).3 medium beetroot, scrubbed and roasted (about 400 g) (substitution: roasted golden beets or carrots for a milder flavor).60 g walnuts, roughly chopped and lightly toasted (substitution: pecans or toasted pumpkin seeds for nut-free option).1 small red onion, thinly sliced (substitution: 2 spring onions/scallions for milder bite).60 g mixed salad greens or parsley for freshness (optional).75 g crumbly feta or goat cheese, optional (substitution: vegan feta or omit for vegan version).Dressing: 3 tbsp extra-virgin olive oil, 2 tbsp lemon juice (or apple cider vinegar), 1 tsp Dijon mustard, 1 tsp honey or maple syrup, salt and freshly ground black pepper to taste.Optional: 1 garlic clove, minced; 1 tsp za’atar or smoked paprika for a flavor twist.Engaging sensory notes: use glossy, peppery olive oil, firm Puy lentils that hold shape when cooked, and walnuts toasted until aromatically warm but not bitter.

Timing

Preparation time: 10–15 minutes. Cooking time: 30–40 minutes (roasting beets is the time-limiting step). Total time: 45–55 minutes — about 20–30% faster than many oven-first salads because Puy lentils cook in 20–25 minutes and can be prepared concurrently with beets if you roast smaller beet pieces. If you microwave or boil beets, total time can drop to 25–30 minutes.

Step 1: Roast the Beetroot

Preheat oven to 200°C/400°F. Wrap whole, scrubbed beets in foil (or toss beet wedges in oil and roast on a tray) and roast for 35–40 minutes until a knife slides through. Tip: roast whole for deeper flavor and less moisture loss; wedge-cut beets roast faster (20–25 minutes) and caramelize more. Test with a skewer to avoid under- or overcooking. Run under cold water and peel by rubbing the skins off with a towel once cool.

Step 2: Cook the Puy Lentils

Rinse lentils and pick out any debris. Add to a saucepan with 3 cups water (or broth for extra depth) and a pinch of salt. Bring to a simmer, cook uncovered for 18–22 minutes until tender but not mushy. Tip: Puy lentils hold their shape — avoid overcooking; taste at 15 minutes to check. Drain and cool slightly. Reserve cooking liquid to thin the dressing if needed.

Step 3: Toast the Walnuts and Prepare Veggies

In a dry skillet over medium heat, toast walnuts for 3–4 minutes, stirring, until fragrant and slightly glossy. Avoid burning — walnuts turn bitter fast. Slice red onion thinly and, for a softer bite, soak in cold water for 5 minutes then drain. Chop roasted beets into 1–2 cm cubes.

Step 4: Make the Dressing

Whisk olive oil, lemon juice (or vinegar), Dijon, honey/maple, garlic (if using), salt and pepper. Taste for balance — you want a bright, silky emulsion. Tip: emulsify by slowly whisking oil into mustard and acid; use a jar and shake vigorously for an easy method.

Step 5: Assemble and Finish

Combine warm lentils, roasted beet cubes, drained onion, and most of the walnuts in a large bowl. Toss with 2/3 of the dressing, reserving some to dress greens or adjust seasoning. Fold in greens or parsley and crumble over feta if using. Sprinkle remaining walnuts for texture. Serve warm or at room temperature — both deliver optimal flavor.

Nutritional Information

Estimated per serving (recipe yields 4 servings): Calories ~360–420 kcal; Protein ~12–16 g; Carbohydrates ~35–42 g; Fat ~18–22 g (mostly healthy monounsaturated and polyunsaturated fats from olive oil and walnuts); Fiber ~9–12 g. Data insights: this puts the salad in a “high fiber, moderate protein” bracket — ideal for sustained fullness; lentils contribute most protein and fiber, walnuts raise healthy fats and omega-3 ALA. Adjustments like removing cheese and reducing oil lower calories by ~50–80 kcal per serving.

Healthier Alternatives for the Recipe

Reduce oil by halving to 1.5 tbsp and adding 1–2 tbsp water or reserved lentil cooking liquid to maintain dressing volume; this cuts ~60–120 kcal total.Replace walnuts with toasted hemp hearts or chia for similar omega-3 and a nut-free option. Swap feta for crumbled firm tofu or lemon-marinated tempeh to keep it vegan while boosting protein.Increase greens (spinach, arugula) to add micronutrients and volume without many calories. For lower-carb variations, decrease lentils to 150 g dried and add extra roasted cauliflower or chickpeas for texture. To make it kidney-friendly (lower potassium), use smaller beet portions and rinse canned alternatives; consult a dietitian for medical restrictions.

Serving Suggestions

Serve warm over lightly dressed baby spinach for a comforting main, or alongside grilled salmon or roasted chicken for an elegant dinner. For entertaining, present in a shallow bowl, scatter microgreens, a lemon wedge, and a drizzle of extra-virgin olive oil. Pair with a crisp white wine (Sauvignon Blanc) or a light red (Pinot Noir) to complement earthiness. For meal prep, portion into airtight containers with dressing separate; the salad keeps well chilled for 3–4 days.

Common Mistakes to Avoid

Overcooking the lentils: turns them mushy and loses the satisfying bite — test early and remove from heat when tender.Using pre-canned or overboiled beets without draining: adds excess moisture and dulls flavor — roast or thoroughly drain.Over-toasting walnuts: they go from aromatic to bitter in seconds — toast over medium heat and watch closely.Underdressing: lentils are absorbent and need adequate seasoning — toss while warm to help flavors meld.Adding acidic dressing too early to cheese: lemon or vinegar can curdle soft cheeses; add cheese last to preserve texture.

Storing Tips for the Recipe

Refrigerate in an airtight container up to 3–4 days; keep dressing separate to avoid sogginess. If prepped in advance, roast beets and cook lentils up to 3 days prior — combine and dress right before serving. Freezing is not recommended for assembled salad (beets and lettuce texture changes); you can freeze cooked lentils alone for up to 3 months and thaw in the fridge before reheating. To refresh leftovers, bring to room temperature and add a squeeze of lemon and a splash of olive oil to revive flavors.

Conclusion

This Puy lentil salad with beetroot and walnuts is a multi-textured, nutrient-dense dish that disproves the myth that salads are insubstantial. With protein-rich lentils, antioxidant beets, and omega-3 walnuts, it’s a balanced plate that’s easy to adapt for dietary needs and quick enough for weeknight cooking. Try it warm or chilled, customize the dressings and swaps, and tell me which variation became your favorite — leave a comment, share a photo, or explore related recipes like warm lentils with roasted squash or beetroot tzatziki on this site.

FAQs

Q: Can I use red lentils instead of Puy lentils?
A: Red lentils cook very quickly and become mushy, so they’re not ideal for this salad’s texture. Use brown or green lentils if Puy aren’t available.

Q: Is the salad suitable for meal prep?
A: Yes — store components separately (lentils, roasted beets, dressing) and combine within 3–4 days for best texture.

Q: How do I make this nut-free?
A: Swap walnuts for toasted pumpkin seeds, sunflower seeds, or toasted hemp hearts to maintain crunch and healthy fats.

Q: Can I serve this salad warm?
A: Absolutely — warm lentils and beets make the salad deeply comforting and help the dressing absorb better. It’s also excellent chilled.

Q: How long do roasted beets keep?
A: Roasted beets keep in the fridge for up to 5 days if stored in an airtight container; reheat gently or use cold in salads.

Q: What’s the best way to toast walnuts?
A: Use a dry pan over medium heat for 3–4 minutes, stirring frequently, or toast in a 180°C/350°F oven for 6–8 minutes. Remove as soon as they’re fragrant.

Q: Can I add grains for extra bulk?
A: Yes — add a small portion of cooked quinoa, farro, or barley for additional texture and whole-grain carbs. Reduce lentils slightly to keep balance.

Q: How can I lower the calorie content without sacrificing flavor?
A: Reduce oil by half, omit or cut back on cheese, and increase greens and herbs to add volume.

For related content, try these ideas: “Warm Lentils with Roasted Squash,” “Beetroot and Feta Mezze,” or “Protein-Packed Vegan Bowl” — each pairs well with this salad’s flavor profile and offers further meal inspiration.