Beet & Lentil Salad

I have to admit…  It took me a long time to gain an appreciation for beets.  I used to get them in my CSA and they would often be the last piece of produce in my refrigerator.  I’d stare at them not sure what to do with them.  Many of the recipes I found said you could cook them and the skins would slide right off, but that never worked.  Instead my hands would get stained red and I’d get beet parts under my fingernails.  Sometimes I’d throw them away or send them straight to the compost pile because I just didn’t know what to do with them.

Then a fellow health coach shared her beet secret:  don’t worry about the skins!  I also learned having a sharp knife helped chop them before cooking them.  Beets can be boiled and steamed, but my favorite way to prepare them is to roast them.  Roasted beets taste great in the all, but really I can eat them any time.  They work on their own as a side item and they are a fantastic addition to salads.  I’ve even slipped them into my smoothies and admire the lovely color they add to the final product.

Here is one of my favorite beet recipes, which is also vegetarian and can be made vegan by leaving out the goat cheese.


Beet and Lentil Salad

Beet & Lentil Salad


  • 4 cups of greens (use the beet greens if available!)
  • 2-3 beets
  • 2 tbsp. sunflower seeds, divided
  • 1 lemon, juiced
  • 1/2 cup green lentils
  • 1/2 cup goat cheese crumbles, divided
  • 1-2 tbsp. extra virgin olive oil


  1. Heat oven to 400 degrees
  2. Dice beets with skin on
  3. Place beets in oven safe dish and drizzle with olive oil, salt and pepper
  4. Roast for 30-45 minutes, until beets are tender – stirring halfway through
  5. Bring 3/4-1 cup water to a boil
  6. Add lentils, reduce heat to simmer, cover and cook for 15-20 minutes until water is absorbed and lentils are tender
  7. Divide the green into 2 bowls, spritz with olive oil and lemon juice
  8. Top with roasted beets, sunflower seeds, lentils and goat cheese

The case for beets isn’t only made by their versatility.  They are a nutrition powerhouse.  They are nutrient rich with high amounts of vitamin C, fiber and minerals like potassium. I’m most interested in their detoxification properties and beets can help purify your blood and liver.  If you’ve ever done a detox program, there is a good chance you had beet juice on the menu for this reason.  Apparently there is also some evidence that indicates those that drank beet juice before a workout are able to exercise longer as beets are linked in increased endurance – I’ll have to try that!

This Lentil & Beet Salad recipe and many more are available in my new book:  Eat Like A Champ:  A Plant-Based Nutrition Guide for the Part-Time Vegetarian.  To celebrate the launch of my new book, get autographed copies of both my books at a discounted price by clicking here!  You can also find my books on Amazon.

Do you have a favorite fall recipe?  Comment below with the details or post a pic on social media and tag me @CoachReni or use #EatLikeAChamp – I might even share your recipe in an upcoming post!



Reni Towns - Health Coach