Beetroot and goat's cheese lentil bowl

Warm lentils with beetroot, goat's cheese and parsley.

By The foodose editorial team. Nutrition calculated from USDA FoodData Central. Checked on paper on 12 September 2026; not yet cooked in a test kitchen or photographed, so the times and yield are estimates. How we develop our recipes

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Time: About 25 min; estimated
Serves: 2; see below
Energy: 380 kcal; per serving
Protein: 23 g; per serving

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Ingredients for 2 servings

2 servings

Check off ingredients as you go.

300 g cooked lentils, drained
80 g carrot, cut into small dice
10 ml olive oil
10 ml lemon juice
5 g parsley, chopped
200 g cooked beetroot, boiled, not pickled, cooked, cut into small dice
80 g soft goat's cheese, broken into pieces

Contains milk. Check the labels on packaged ingredients:

cooked beetroot. Beetroot in vinegar is a different product; this figure is for plain cooked beetroot.
soft goat's cheese. Some goat's cheese is made with animal rennet; check the label if you are vegetarian.

Cooking steps

Steam or boil the carrot for 6 to 8 minutes, until just tender.
Warm the lentils gently in a pan with a splash of water, then take them off the heat.
Turn the lentils and carrot through the oil, lemon juice and parsley.
Fold the beetroot in last and lightly, then divide between two bowls and scatter the goat's cheese over.

The useful detail

Add beetroot last if you want the other ingredients to retain their colours. Stirred in early it dyes the lentils, the carrots and the cheese a uniform pink.

Make it work for you

One serving is A bowl, half the mixture. You can switch to a smaller portion in the ingredients above; it is three quarters of this, and it contains correspondingly less energy and protein. It is an option, not a goal.

Feta instead of goat's cheese
Saltier and firmer, and it holds its shape better.
Per serving: about the same energy, about 2 g less protein, about the same fat.
Chickpeas instead of lentils
Firmer and nuttier.
Per serving: about 35 kcal more, about 3 g less protein, about 4 g more fat.
Walnuts instead of the cheese
Use about 30 g for a dairy-free bowl; they are far richer than the cheese by weight.
Per serving: about 10 kcal less, about 5 g less protein, about 1 g more fat.
Allergens: Removes milk; adds tree nuts.

Estimated nutrition

Per standard serving, calculated from the ingredients above. Nutrition changes with substitutions, brands and how much oil stays in the pan.

A cold-weather salad with the protein in the lentils and cheese. It is the highest-fibre bowl in this group.

Nutrition per serving
Energy	380 kcal
Protein	23 g
Fat	14 g
of which saturates	7 g
Carbohydrate	45 g
of which sugars	13 g
Fibre	15 g
Sodium	290 mg

Show calculation notes

Each ingredient’s weight is multiplied by its USDA FoodData Central values per 100 g. The whole recipe is added up and divided by 2. Raw weights are used for meat, fish and vegetables; beans and lentils are drained weights. All of the oil is counted as eaten. Added salt is not included; sodium from stock, bread, cheese and tinned food is.

Calculation, whole recipe
Ingredient	Weight used	Source	Energy	Protein
cooked lentils	300 g	FDC 172421Lentils, mature seeds, cooked, boiled, without salt	348 kcal	27.1 g
carrot	80 g	FDC 170393Carrots, raw	33 kcal	0.7 g
olive oil	9 g	FDC 171413Oil, olive, salad or cooking	80 kcal	0.0 g
lemon juice	10 g	FDC 167747Lemon juice, raw	2 kcal	0.0 g
parsley	5 g	FDC 170416Parsley, fresh	2 kcal	0.1 g
cooked beetroot	200 g	FDC 169146Beets, cooked, boiled, drained	88 kcal	3.4 g
soft goat's cheese	80 g	FDC 173435Cheese, goat, soft type	211 kcal	14.8 g
Whole recipe		Divided by 2	765 kcal	46.2 g

Per serving the energy is rounded to the nearest 5 kcal, grams to the nearest whole gram and sodium to the nearest 10 mg. Calculation method 1.0, September 2026. How the calculation works.

Storage and reheating

In the fridge: Cool, cover and refrigerate within 2 hours of cooking. Eat within 3 to 4 days. Good cold, and it travels well for lunch.
In the freezer: Freezing keeps food safe indefinitely; the texture is best if it is eaten sooner rather than later.
Reheating: Reheat until it reaches 74°C / 165°F, steaming hot throughout.

Checked against US Food and Drug Administration, Refrigerator and Freezer Storage Chart, USDA Food Safety and Inspection Service, Leftovers and Food Safety, FoodSafety.gov, Safe Minimum Internal Temperatures and FoodSafety.gov, Cold Food Storage Chart. UK guidance from the Food Standards Agency is shorter, at two days for most leftovers.

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