5.0 from 12 votes
Warm Lentil, Beetroot and Feta Salad with Wild Rice
This delicious salad of earthy puy lentils, sweet roasted beetroot, salty feta and wild rice is such a fabulous combination of flavours, and can be served warm or cold, making it very versatile. It’s great for packed lunches, picnics and potlucks, but is also pretty enough to serve at a dinner party.
Prep Time
10 mins
Cook Time
10 mins
Total Time
30 mins
Servings: 4 people
Calories: 613 kcal
Course:
Main Course
Cuisine:
Fusion , British
Ingredients
Salad & Rice
- 1 red onion cut into 8 wedges
- 500 g baby beetroot cut into wedges of a similar size to the onion
- salt and pepper to taste
- 2 tablespoons olive oil
- 250 g pack ready to eat puy lentils I use Merchant Gourmet
- 200 g rice I use a mixture of wild and long grain white rice from Tesco
- 150 g feta cheese crumbled, plus extra for garnish
- 2 tablespoons parsley chopped finely
Balsamic Dressing
- 2 tablespoons balsamic vinegar
- salt and pepper to taste
- 4 tablespoons olive oil
Instructions
- Preheat your oven to 200C /180C fan / gas mark 6 / 400F.
- Place the red onion and beetroot wedges in a roasting tray. Drizzle over 2 tablespoons of olive oil and sprinkle over a little salt and pepper. Turn the vegetables in the oil, then spread them out into a single layer.
- Roast in your preheated oven for 10 minutes, turn the vegetables, then roast for a further 8 minutes or until the beetroot is soft (check by inserting a knife – it should go in easily) and the red onion is just tinged with golden brown but not burnt!
- Meanwhile cook the rice according to packet instructions / your own preferences.
- When the red onions and beetroot are ready, add the puy lentils to the tray and give everything a stir. Spread out again in the roasting tray and return to the oven for 2 minutes, by which time the puy lentils should be warmed through.
- While the lentils are warming, mix together the dressing ingredients in a small jug or jam jar.
- After the 2 minutes are up, remove the roasting tray, add the dressing and stir everything together.
- Place the rice on a large serving platter. Top with the beetroot/onion/lentil mixture. Crumble over the feta cheese and, finally, scatter over the chopped parsley.
- Serve warm or cold, on it's own or with crusty bread, a green side salad and a glass of Pinot Noir or Sauvignon Blanc.
Cup of Yum
Notes
- Not suitable for freezing.
- Nutrition information is approximate and meant as a guideline only.
Nutrition Information
Calories
613kcal
(31%)
Carbohydrates
70g
(23%)
Protein
17g
(34%)
Fat
30g
(46%)
Saturated Fat
8g
(40%)
Polyunsaturated Fat
3g
Monounsaturated Fat
17g
Cholesterol
33mg
(11%)
Sodium
533mg
(22%)
Potassium
778mg
(22%)
Fiber
10g
(40%)
Sugar
12g
(24%)
Vitamin A
374IU
(7%)
Vitamin C
12mg
(13%)
Calcium
242mg
(24%)
Iron
4mg
(22%)
Nutrition Facts
Serving: 4people
Amount Per Serving
Calories 613
% Daily Value*
| Calories | 613kcal | 31% |
| Carbohydrates | 70g | 23% |
| Protein | 17g | 34% |
| Fat | 30g | 46% |
| Saturated Fat | 8g | 40% |
| Polyunsaturated Fat | 3g | 18% |
| Monounsaturated Fat | 17g | 85% |
| Cholesterol | 33mg | 11% |
| Sodium | 533mg | 22% |
| Potassium | 778mg | 17% |
| Fiber | 10g | 40% |
| Sugar | 12g | 24% |
| Vitamin A | 374IU | 7% |
| Vitamin C | 12mg | 13% |
| Calcium | 242mg | 24% |
| Iron | 4mg | 22% |
* Percent Daily Values are based on a 2,000 calorie diet.