Lentil Salad with Feta, Beets and Orange Dressing
Green lentils, beets, watercress, orange segments, and feta are combined with a simple orange-honey dressing. The salad has earthy, sweet, citrusy, and salty flavors and works for lunch or as a colorful side dish.
Ingredients
- 100 g dry green lentils
- ½ red onion thinly sliced
- 1 orange zested and segmented, with the juice reserved
- ½ teaspoon salt
- ¼ teaspoon ground black pepper
- 2 tablespoons extra virgin olive oil
- 1 tablespoon honey
- 20 g watercress or mixed greens
- 1 precooked beet sliced
- 50 g feta cheese crumbled
Instructions
- Rinse the 100 g dry green lentils thoroughly under cold water. Add them to a saucepan of already-boiling water and cook for about 45 minutes, following the package timing when needed, until tender but still holding their shape. Drain thoroughly and let them cool slightly.
- Thinly slice the ½ red onion. Zest 1 orange, then peel and cut it into segments. Squeeze the remaining orange membrane over a small bowl to collect the juice for the dressing.
- Whisk the reserved orange juice with 2 tablespoons extra virgin olive oil , 1 tablespoon honey, ½ teaspoon salt, and ¼ teaspoon ground black pepper until combined.
- Arrange the cooked lentils, red onion, 20 g watercress, orange segments, and 1 precooked beet, sliced, in a large bowl or serving dish. Drizzle with the orange-honey dressing and toss gently.
- Scatter the 50 g feta cheese and orange zest over the lentil salad. Serve cold or at room temperature.
Notes
Choose firm lentils: Green lentils hold their shape after cooking; red lentils break down too easily for this salad.
Drain thoroughly: Excess cooking water can dilute the dressing and make the finished salad watery.
Handle the beet gently: Tossing lightly limits staining and keeps the orange, feta and greens visually distinct.
Add the feta last: Finishing with the feta preserves its crumbled texture instead of blending it into the lentils.
Nutrition
Calories: 142kcal | Carbohydrates: 12g | Protein: 3g | Fat: 10g | Saturated Fat: 3g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 6g | Cholesterol: 11mg | Sodium: 452mg | Potassium: 175mg | Fiber: 2g | Sugar: 9g | Vitamin A: 294IU | Vitamin C: 22mg | Calcium: 88mg | Iron: 0.4mg
