Warm Autumn Beet & Lentil Harvest Bowl

Warm Autumn Beet & Lentil Harvest Bowl

A colorful, cozy bowl perfect for fall. It's free of added salt, oil and refined sugar (SOS free), centers beets, and uses other heart friendly ingredients - lentils for cholesterol lowering soluable fiber and plant protein, leafy greens for potassium and nitrates, sweet potato for fiber and potassium, and pumpkin seeds for magnesium. A vibrant main or side for 4-6 people.

Prep & Time

  • Prep time: 20 minutes
    Cook time: 50-60 minutes (mostly hands off roasting + simmering)
    Total: ~75-80 minutes
    Yield: 4-6 servings

Ingredients

  • 3 medium beets (about 1.25-1.5 Ibs), scrubbed1 cup dry brown or green lentils, rinsed
  • 2 medium sweet potatoes, peeled (optional) and cut into 1" cubes
  • 1 small bunch kale or Swiss chard, stems removed and leaves chopped (about 4 cups packed)
  • 1 medium apple or pear, cored and diced (adds seasonal sweetness
  • 1/3 cup raw pumpkin seeds (pepitas)
  • 2-3 cloves garlic, minced
  • 2 tbsp balsamic vinegar (or apple cider vinegar)
  • 2 tbsp lemon juice (about 1 lemon)
  • 1/2-1 cup water (for dressing consistency)


Beet Balsamic Dressing (SOS free)

  • Flesh of 1 roasted beet (from the batch be-low)
  • 2 tbsp balsamic vinegar
  • 2 tbsp lemon juice
  • 1 small garlic clove
  • 1/4-1/2 cup water (start small; add to thin)
  • 1/2 tsp mustard powder or 1 tsp Dijon mustard (optional - check label if avoiding added sodium)
  • Freshly ground pepper, to taste


Instructions

Roast the beets:

  • Preheat oven to 400°F (200°C). Trim beet greens but leave an inch of stem to avoid bleed-ing.
  • Wrap each beet loosely in foil (or place in a covered baking dish); roast 45-60 minutes until tender when pierced with a fork.
  • Let cool slightly, then slip off skins (they come off easily with a paper towel or fingers). Reserve one beet (about 1 medium) for the dressing; slice the rest into wedges or cubes.


Cook the lentils:

  • In a pot, combine lentils with 3 cups water, 1 bay leaf (optional) and half the minced garlic.
  • Bring to a gentle boil, reduce heat, and simmer 20-25 minutes until lentils are tender but not mushy. Drain any excess water. Remove bay leaf.


Roast (or steam) the sweet potatoes:

  • Toss cubes with a little vegetable broth or water to moisten (no oil). Spread on a parchment lined baking sheet and roast at 425°F for 20-30 minutes, turning once, until edges caramelize.
  • Alternatively, steam until tender and then broil briefly to get some color.
  • Wilt the greens SOS free:
  • In a large skillet, add 2-3 tbsp water or low sodium vegetable broth and the remaining garlic. Add kale or chard and sauté, adding small splashes of water as needed, until wilted and bright (3-5 minutes). Finish with a squeeze of lemon.


Toast the pumpkin seeds:

  • Dry toast seeds in a skillet over medium heat, stirring, 3-5 minutes until they pop and smell nutty.
  • Remove from heat to avoid burning.


Make the dressing:

  • Blend the reserved roasted beet with balsamic, lemon juice, garlic, water (start with 1/4 cup), and optional mustard powder/pepper until smooth. 
  • Add more water to reach a pourable consistency. 
  • Taste and adjust acidity or pepper.


Assemble bowls:

  • Base: a scoop of lentils + a handful of wilted greens.
  • Top with roasted beets, roasted sweet potato cubes, apples/pears, and pumpkin seeds.
  • Drizzle with beet balsamic dressing and garnish with fresh herbs.


Enjoy!

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