RECIPE
Roasted Beetroot, Orange & Lentil Salad
Roasting brings out the natural sweetness of the beetroot, while orange and lemon add brightness. Lentils provide a hearty base, rocket introduces a peppery note, and walnuts add a delicate crunch to the finished bowl.
Preparation Time: 15 minutes
Total Time: 45 minutes
Servings: 2
Best Time to Enjoy: Lunch or early evening
The Ritual
Wellness Introduction: This colourful salad pairs earthy roasted beetroot with sweet orange, peppery rocket, lentils, walnuts, and fresh herbs. It is designed to be satisfying without feeling heavy, with a balance of plant-based protein, fibre, natural sweetness, and contrasting textures.
Why this Ritual: This salad brings warmth and colour to the table while remaining fresh and vibrant. The roasting process adds a slower, grounding element to preparation, making it well suited to a weekend lunch or an unhurried evening meal.
Ingredients
2 medium beetroot, peeled and cubed
1 cup cooked green or brown lentils
2 oranges, peeled and segmented
2 cups rocket leaves
¼ red onion, thinly sliced
2 tablespoons walnuts, roughly chopped
2 tablespoons fresh parsley, chopped
For the dressing:
2 tablespoons extra-virgin olive oil
1 tablespoon orange juice
1 tablespoon lemon juice
1 teaspoon maple syrup, optional
½ teaspoon Dijon mustard
Black pepper, to taste
Details
Ritual Mood: Grounded, vibrant, abundant
Category: Root Vegetable & Lentil Salad
Best Time: Lunch or early evening
Method
Preheat the oven to 200°C. Toss the beetroot with a small amount of olive oil and roast for 25–30 minutes, or until tender. Allow it to cool slightly while preparing the remaining ingredients.
Place the lentils, rocket, red onion, orange segments, parsley, and roasted beetroot in a serving bowl. Whisk the dressing ingredients together and pour over the salad. Toss gently and finish with the chopped walnuts just before serving.
Notes
Use pre-cooked lentils to shorten preparation time. Roast the beetroot in advance and store it in the refrigerator for up to a few days. Add the walnuts just before serving so they remain crisp.
Caution
Beetroot may temporarily change the colour of urine or stools. Walnuts are tree nuts and may not be suitable for people with nut allergies. Use care when handling beetroot, as its colour can stain hands, fabric, and surfaces.
Benefits
May support variety in the daily diet through root vegetables, lentils, leafy greens, fruit, herbs, and nuts. The ingredients may contribute fibre, plant-based protein, healthy fats, and naturally occurring plant compounds as part of a varied meal pattern.
For Best Benefits
While the beetroot roasts, step away from the kitchen and take a few quiet minutes. Return to assemble the salad with attention to its colour, aroma, and changing textures.
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