Low Iodine Pesto-Walnut Lentil and Roasted Beet Salad
Earthy, vibrant, and genuinely satisfying, this salad layers tender French green lentils, jewel-toned roasted beets, and peppery arugula under a bright, herbaceous pesto dressing that pulls everything together. The pesto skips the usual parmesan and leans on fresh basil, raw walnuts, lemon juice, and olive oil instead — which means it delivers all that bold, grassy richness without any dairy that could complicate a low-iodine approach. Roasting the beets in foil with just olive oil and salt keeps the ingredient list clean and the flavors deeply concentrated. French green lentils are a smart base here because they hold their shape beautifully after cooking, giving the salad real substance rather than turning mushy when tossed with the dressing. Walnuts appear twice — blended into the pesto and scattered on top — adding a satisfying crunch and a nutty depth that makes this feel like a complete meal rather than a side dish. A pinch of red pepper flakes at the end is optional but highly recommended if you want a little heat cutting through the sweetness of the beets. This is the kind of salad that looks impressive on a platter and tastes even better than it looks.
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Learn more →Ingredients
4 servings
For the roasted beets
- 3 medium beets (about 1 lb total), scrubbed
- 1 tbsp extra virgin olive oil
- ¼ tsp salt
For the lentils
- 1 cup french green lentils (du puy), rinsed
- 2 ½ cups water
- ½ tsp salt
For the pesto dressing
- 2 cups fresh basil leaves, packed
- ½ cup raw walnuts
- 1 clove garlic, peeled
- 3 tbsp fresh lemon juice (about 1 lemon)
- ¼ cup extra virgin olive oil
- ¼ tsp salt
- ¼ tsp black pepper
For the salad
- 2 cups baby arugula
- ¼ cup raw walnuts, roughly chopped
- ¼ tsp red pepper flakes (optional)
Instructions
- 1
Preheat the oven to 400°F (205°C). Place each beet on a square of aluminum foil, drizzle with 1 tbsp olive oil, and sprinkle with 1/4 tsp salt. Wrap each beet tightly in the foil and arrange on a baking sheet. Roast until a paring knife slides through the center with no resistance, 40–50 minutes depending on size.
- 2
While the beets roast, combine the lentils, water, and 1/2 tsp salt in a large saucepan. Bring to a boil over high heat, then reduce to a gentle simmer. Cook uncovered until the lentils are tender but still hold their shape, 20–25 minutes. Drain any remaining water and spread the lentils on the baking sheet (or a plate) to cool for 10 minutes.
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