Black Lentil Beet Salad
Wholesome, fiber-rich black lentil beet salad to support gentle digestion.
92%
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 legumes and vegetables.
- Colorful beet and plant foods provide polyphenols and diverse pigments.
- Balanced with protein, fiber, and slow carbohydrates for steady energy.
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
2 servings
black lentils
150
gram
beets
100
gram
cucumber
50
gram
olive oil
2
tablespoon
lemon juice
1
tablespoon
Drop, salt
1
pinch
pepper
1
pinch
fresh parsley
10
gram
Instructions
1
Rinse the black lentils under cold water and cook them in a pot of boiling water for about 20-25 minutes until tender.
2
While the lentils are cooking, peel and chop the beets into small cubes.
3
Chop the cucumber into small pieces and finely chop the fresh parsley.
4
Once the lentils are cooked, drain them and let them cool slightly.
5
In a large bowl, combine the lentils, beets, cucumber, and parsley.
6
In a small bowl, mix the olive oil, lemon juice, salt, and pepper to make a dressing.
7
Pour the dressing over the salad and toss gently to combine all ingredients.
8
Serve immediately or refrigerate for a chilled salad.
Nutrition
420 kcal
Calories
16 g
Protein
54 g
Carbohydrates
12 g
Fiber
8 g
Sugar
14 g
Fat
2 g
Saturated fat
0.9 g
Salt
FAQ
What are black lentils, and how do they differ from regular lentils?
Black lentils (beluga) are small, dark legumes that keep their shape after cooking, unlike some red or brown lentils that soften. They add texture and fiber to the salad.
How do beets support digestion or health in this salad?
Beets add color and fiber, plus polyphenols that may support gut microbial diversity. They’re tasty and nutrient-rich.
Is this salad gluten-free or vegan?
Yes. The base ingredients are naturally gluten-free and vegan; check dressings or additions for gluten.
How should I rinse and cook the black lentils for this dish?
Rinse them, simmer in water until tender (about 20–30 minutes). Drain and cool before mixing with the beets.
Can I prepare this salad ahead of time? How long does it keep?
Yes. It keeps well in the fridge for 3–4 days in a covered container; add the dressing just before serving.
What dressing pairs well with the beet and lentil flavors?
A light lemon-olive oil dressing or a simple red wine vinegar vinaigrette works well; keep it bright.
How can I customize this salad for more protein?
Add nuts or seeds (walnuts, pumpkin seeds), or mix in cooked quinoa or chickpeas, or top with feta or goat cheese if you like.
Is this recipe easy for beginners?
Yes. It involves basic cooking and chopping plus mixing with a dressing.
What are some serving ideas to make this a balanced meal?
Serve over greens with extra fresh vegetables and a light dressing, or pair with a side of vegetables or bread for a complete meal.