PCOS Friendly Pesto-Walnut Lentil and Roasted Beet Salad
Earthy, vibrant, and genuinely satisfying, this salad is built around ingredients that pull real weight when it comes to balancing hormones and blood sugar. French green lentils are a slow-digesting protein and fiber powerhouse, which makes them especially smart for managing the insulin spikes that can make PCOS symptoms worse. Roasted beets bring natural sweetness and anti-inflammatory compounds without spiking glucose the way refined carbs would, and they turn the whole bowl into something visually stunning. The homemade pesto dressing leans on raw walnuts and extra virgin olive oil for healthy fats that support hormone production — no store-bought shortcuts with inflammatory seed oils or hidden sugars needed. A hit of fresh lemon juice brightens everything and helps your body absorb the plant-based iron in the lentils. Peppery arugula rounds out the base with even more micronutrients, making this feel like a meal that genuinely works for you rather than just tasting good. It comes together in stages but the steps are straightforward, and the payoff — a bold, herby, deeply nourishing bowl — is absolutely worth it.
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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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