Recipe description
June 12, 2026
Beet Lentil Orange Salad
Beet Lentil Orange Salad supports gentle digestion with diverse plant fibers
Protein Rich
High Fiber
85%
Match for Gut Health
This score is based on all ingredients included in the food recipe and the data in the InnerBuddies database showing the effect of these ingredients on gut bacteria and functions.
Coming soon: personalization based on your profile and/or your gut microbiome test results.
Why this recipe fits you
- Rich in fiber from lentils, beets, and citrus.
- Includes colorful plant foods that support dietary diversity.
- Balanced with protein, healthy fats, and slow carbohydrates.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
Beetroot
2
piece
Lentils
1
cup
Orange
1
piece
Oil, olive
2
tablespoon
raw vegetables
2
piece
Salt
1
teaspoon
Pepper
1
teaspoon
Instructions
1
Cook the lentils according to package instructions until tender, then drain.
2
Roast the beetroot until tender, then peel and cut into cubes.
3
In a bowl, combine the cooked lentils, roasted beetroot, and diced orange.
4
Drizzle with olive oil and season with salt and pepper.
5
Add a mix of raw vegetables, such as lettuce or cucumber, for extra crunch.
6
Toss gently and serve immediately.
Nutrition
420 kcal
Calories
17 g
Protein
54 g
Carbohydrates
11 g
Fiber
9 g
Sugar
12 g
Fat
2 g
Saturated fat
0.8 g
Salt
FAQ
Is Beet Lentil Orange Salad vegan and gluten-free?
Yes—it's naturally vegan and gluten-free.
How should I store leftovers and how long will they keep?
Store in the fridge in an airtight container for up to 3–4 days; add dressing just before serving if possible.
What nutrients does this dish provide?
It's fiber-rich from lentils and beets; provides plant-based protein; vitamin C from orange; minerals and polyphenols; includes prebiotic fiber that supports gut health as part of a varied diet.
Can I customize with substitutions?
Yes—swap beets for other roasted root vegetables; swap orange for grapefruit or lemon; add tomatoes, cucumber, or herbs.
How do I cook the lentils for this salad?
Rinse lentils; simmer in water 15–20 minutes until tender; drain and cool before mixing. If using canned lentils, rinse and drain.
Can this be meal-prepped for the week?
Yes. Cook lentils and beets ahead; store separately or together; mix with greens and dressing when ready.
Are there any common allergens in this recipe?
The base recipe is dairy-free, gluten-free, and nut-free. Check dressings or toppings for possible allergens (mustard, seeds, nuts).
How should I adjust the dressing or citrus to taste?
Start with a small amount of dressing or orange juice and adjust to taste for brightness and balance.
Is this suitable for kids?
Generally yes; cut ingredients into bite-sized pieces; adjust portions to suit children.
Your Gut Has a Story. Read It — Then Fix Potential Problems
Full microbiome sequencing + Gut Health Index. Metabolic pathways, diversity, keystone species. Personalized plans available (diet, supplements, diary, recipes). EU lab + Maastricht University spin-off + GDPR-safe.