Puy Green Lentil, Roasted Beetroot, Walnut & Feta Salad (Iron and antioxidants)
By the QuiteRecipes team (Jamy & Kaïna) | Food Service Professional, Early Childhood Expert & Parents
A warm salad of Puy lentils, roasted beetroot, walnuts and pasteurized feta — iron, antioxidants and flavor in one bowl.
This is iron dressed up for company: Puy lentils and roasted beetroot carry the iron and an antioxidant-rich purple, walnuts add omega-3s and crunch, and a crumble of pasteurized feta brings calcium and savor. The lemon in the dressing is insurance that more of that iron actually reaches you — a forkful at a time is surprisingly serious nutrition.
🥄 Ingredients
- 🫗 1/2 cup (100g) dry Puy (French green) lentils, rinsed
- 🫗 2 medium beetroots (about 250g), peeled and cut into wedges
- 🫗 50g walnut halves
- 🫗 80g pasteurized feta, crumbled
- 🫗 60g baby spinach or arugula
- 🫗 1 tablespoon olive oil
- 🫗 1 tablespoon lemon juice
- 🫗 1 teaspoon Dijon mustard
- 🫗 Black pepper
Nutrition Facts*
*Nutritional information is an estimate and may vary based on ingredients, brands and portion sizes. Values are provided per serving.
👨🍳 Instructions
Heat the oven to 400°F (200°C).
Toss the beetroot wedges with a little of the olive oil and some pepper; roast 30–35 minutes until tender and caramelized at the edges.
Meanwhile, simmer the lentils in plenty of water for 20–25 minutes until tender but still holding their shape; drain well.
Whisk the remaining olive oil, lemon juice, and mustard into a dressing. Toss the warm lentils with half the dressing so they soak it up.
Fold in the roasted beetroot, spinach, walnuts, and feta, drizzle over the rest of the dressing, and serve while the lentils are still warm.
⚠️ Common Mistakes
- ✕
Overcooking the lentils into mush; taste-test from 20 minutes on.
- ✕
Under-roasting the beets — they should yield easily to a fork.
- ✕
Adding all the dressing at once, so the lentils and greens compete for it.
🔄 Variations
Swap feta for pasteurized goat cheese or toasted almonds.
Add orange segments for a sweeter, vitamin-C lift.
Serve over a handful of cooked farro or quinoa for a bigger meal.
🧊 Storage
- 📦
Keeps 2 days in the fridge; add the spinach and walnuts at serving time.
- 📦
Lentils and beets alone keep 4 days for quick assembly.
💡 Chef Tips
Tip 1: Marinate the lentils while warm — they drink up dressing far better than cold ones do.
Tip 2: Ready-cooked vacuumed beets are a legit shortcut; skip the roasting step entirely.
Tip 3: Puy lentils keep their shape through cooking, so the salad holds up even in a lunchbox.
Tip 4: Double-check the feta label for pasteurized — soft cheese needs confirming during pregnancy.
❓ FAQ
Q
How is this salad rich in iron? Puy lentils and beets both carry iron, walnuts add copper, and the lemon in the dressing helps your body absorb more of it.
Q
Can I eat feta during pregnancy? Yes, if it's made from pasteurized milk — always confirm on the label.
Q
Why Puy lentils rather than red? They hold their shape for a salad and bring a nutty bite; red lentils would dissolve into the bowl.
🔗 Related Recipes
About the Authors
This recipe and guide was developed, tested, and approved in our home kitchen and daily life. Jamy is a retired Food Service District Manager and Early Childhood Program Manager who spent his career overseeing multi-site restaurant operations, large-scale culinary production, and daycare menu management. Kaïna brings the ultimate real-world test: making sure it brings ease and joy to our kids on a busy weeknight.
Read more about our professional background and philosophy →