This late spring salad brings together all six tastes that help balance Kapha and Pitta as the season shifts. Beets offer their own earthy sweet and bitterness, while supporting healthy elimination and building blood. Beluga lentils, sometimes called caviar lentils, pack a punch of plant-based source of protein, making this a nourishing yet lighter meal for spring and summertime. I like to serve it slightly warm with a dollop of fresh yogurt on top.
PREP: 15 minutes + soaking time | COOK: 35–45 minutes | YIELD: 4 servings
Ingredients
Salad:
2 large red beets, boiled, peeled, and cubed
1½ cups dried Beluga lentils, soaked overnight
½ cup capers
¼ cup chopped basil
1 cup fresh yogurt, dairy or non-dairy
1 cup fresh sprouts or microgreens
Vinaigrette:
1 large Meyer lemon, zested and juiced
¼ cup olive oil
1 teaspoon mineral salt
1 teaspoon coriander powder
Pinch of turmeric powder
Pinch clove powder
Cracked black pepper
Instructions
Cook the beets: Place the beets in a large pot and cover with water. Bring to a boil, then reduce to a steady simmer, cover, and cook for 30-40 minutes, or until tender when pierced with a knife. Drain, cool slightly, peel, and cut into cubes.
Cook the lentils: Drain and rinse the soaked lentils. Transfer to a medium pot, cover generously with fresh water, and add a pinch of salt. Bring to a boil, then reduce to a gentle simmer and cook for 12–15 minutes, or until tender but still firm. Drain well and set aside to cool.
Make the vinaigrette: Combine the lemon zest and juice, olive oil, salt, coriander, clove, and black pepper in a small jar. Seal and shake well until emulsified. Taste and adjust the seasoning as desired.
Assemble: Combine the cooked lentils, beets, capers, and basil in a large bowl. Toss with the vinaigrette, then divide among bowls and top with yogurt and a generous handful of sprouts or microgreens.
Cooking Notes
A Note on Texture: Beluga lentils are especially good for salads because they hold their shape. Start checking them early and drain as soon as they are tender but still have a little bite. Mushy lentils kill the vibe of this salad.
Soaking Note: An overnight soak helps shorten the cooking time and make the lentils easier to digest as it breaks down the phytic acid. Don’t skip this step!
Lentil Swap: If you don’t have Beluga lentils, sometimes called caviar lentils, you can use French green lentils instead.
Dosha Notes
V: Cook lentils with a pinch of asafetida (hing) or try cooked quinoa instead of lentils if sensitive to legumes
P: Reduce capers as needed
K: Enjoy warm
Nutrition
(Per serving)
Calories: 480–500 kcal
Protein: 18–20 g
Fat: 18–20 g
Carbs: 62–66 g
Sugar: 10–12 g
Fiber: 17–19 g
Shop Kitchen Essentials
Beluga Black Lentils
Pink Mineral Salt
Ground Turmeric
