Roasted Beet, Apple & Lentil Salad with Gluten-Free Maple Dressing

Prep time: 30 mins
Cook time: 50 mins
Calories: 423

Roasted Beet

Photography by Matthew Kadey

Roasting whole beets in foil helps them retain moisture. Time in the oven elevates the nutty flavor of parsnips. For added visual appeal, use a combination of red and golden beets.



3 medium beets, trimmed
4 tablespoons canola oil or grapeseed oil, divided
1 pound parsnips, cut into ¾-inch chunks
4 pinches salt, divided
2 red apples, sliced into ½-inch wedges
¾ cup dry green or black (beluga) lentils
3 cups water
4 cups fresh arugula
3 ounces aged gouda cheese, chopped, optional
¼ cup unsalted roasted sunflower seeds, for garnish
¼ cup dried cherries, for garnish

Gluten Free Maple Dressing

3 tablespoons canola oil or grapeseed oil, divided
3 tablespoons pure maple syrup
2 tablespoons cider vinegar
1 tablespoon finely chopped shallot
2 teaspoons coarse-grained Dijon mustard
2 teaspoons chopped fresh thyme
¼ teaspoon salt, divided
¼ teaspoon black pepper


1. Preheat oven to 425°F. Place a rimmed baking sheet in oven as it heats.

2. Place each beet on a piece of aluminum foil, drizzle with a little oil and wrap tightly. Toss parsnips with 1 tablespoon oil and 2 pinches salt. Arrange beets on one end of the hot baking sheet and parsnips on the other end. Please in preheated oven and roast 20 minutes. Then add apple slices to parsnips and roast another 10 minutes. Remove parsnips and apples from oven and continue roasting beets until tender, about 20 minutes more. When cool enough to handle, slice beets into ¼-inch wedges. (If desired, rub off the beet skins with a paper towel before slicing.)

3. Place lentils, 3 cups water and 2 pinches salt in a saucepan. Bring to a boil, reduce heat to medium-low and simmer, covered, until lentils are tender but not too soft, about 25 minutes. Drain and set aside.

4. To assemble salad, divide arugula, cooked lentils, roasted vegetables and apples equally among 6 plates. Scatter gouda cheese over top, if using. Drizzle with sunflower seeds and dried cherries.

5. To make Maple Dressing, whisk together 3 tablespoons oil, maple syrup, cider vinegar, shallot, mustard, thyme, salt and pepper in a microwave-safe bowl. Heat in the microwave 1 minute or until warm. (Alternatively, warm the dressing in a small saucepan on the stovetop.) Drizzle warm dressing over salads and serve.

Each serving contains 423 calories, 20g total fat, 1g saturated fat, 0g trans fat, 0mg cholesterol, 241mg sodium, 55g carbohydrate, 15g fiber, 23g sugars, 10g protein, 18Est GL.
Each tablespoon of dressing contains 54 calories, 4g total fat, 0g saturated fat, 0g trans fat, 0mg cholesterol, 59mg sodium, 4g carbohydrate, 0g fiber, 4g sugars, 0g protein, 2Est GL.

Contributing chef Matthew Kadey, RD, ( is a registered dietitian and food writer. He is author of The Muffin Tin Chef (Ulysses Press), The No-Cook, No-Bake Cookbook (Ulysses Press) and Rocket Fuel: Power-Packed Food for Sports and Adventure (VeloPress).

1 serving contains 423 calories, 20g total fat, 1g saturated fat, 0g trans fat, 0mg cholesterol, 241mg sodium, 55g carbohydrates, 15g fiber, 23g sugars, 10g protein.