Beetroot, lentil and orange salad

Name: Beetroot, lentil and orange salad
Prep time: 15 min
Cook time: 40 min
Total time: 55 min
Yield: 4 portions

Beetroot is on almost every South African salad table. Here it is roasted and tossed with brown lentils, naartjie or orange segments and red onion, which makes it substantial enough for a work lunch.

Prep: 15 min
Cook: 40 min
Total: 55 min
Portions: 4

Easy
Trying to conceive
Preparing for pregnancy
Vegetarian
Vegan
Folate-containing
Fibre-rich
Budget-friendly

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Portions

Ingredient quantities update automatically. Cooking times may need a little adjustment when you change the batch size.

Swap an ingredient

Only swaps that keep this recipe pregnancy-safe are offered. Allergen information below updates when you choose one.

Lower-cost alternative: use 150 g dried lentils, cooked and cooled instead of tinned brown lentils

Ingredients

For 4 portions. Tick items as you go — nothing is changed for anyone else.

600 g beetroot, peeled and cut into wedges
2 tbsp olive or canola oil
400 g tinned brown lentils, drained and rinsed
2 oranges or naartjies, peeled and segmented
0.5 red onion, finely sliced
15 g fresh parsley, chopped
1 tbsp red wine or apple cider vinegar
black pepper, to taste

This recipe contains foods that can contribute to a varied and balanced diet during pregnancy.

Method

Step 1. Heat the oven to 200 °C. Toss the beetroot with half the oil and roast for 35–40 minutes until tender.
Step 2. Let the beetroot cool for 10 minutes so it does not wilt everything else.
Step 3. Mix the lentils, orange segments, onion and parsley in a wide bowl.
Step 4. Add the beetroot, the rest of the oil and the vinegar, season with black pepper and turn gently.

Allergens for your selection

No declarable allergens in the ingredients as currently selected.

Ingredient brands and substitutions can change allergen content. Always check the labels on the products you buy.

Food safety

Wash fruit, vegetables and leafy greens such as morogo in clean water before cooking or eating them raw.
Cook eggs, chicken, meat and fish thoroughly, and keep raw and cooked foods on separate boards and plates.
Cool leftovers quickly, refrigerate them and reheat once until piping hot throughout. If the power is off, prepare only what you will eat that day.
Anyone planning a pregnancy is generally advised to take a daily folic acid supplement before conception — ask your doctor, pharmacist or fertility clinic what is right for you.
For work, a long clinic day or a treatment trip, pack the food in a clean sealed container. Anything that needs chilling should travel in a cool bag with a wrapped cool pack and be eaten the same day. If it has stood warm for several hours, throw it away.
Vitamin C from the citrus helps the body absorb iron from the lentils.

Allergens

No common declarable allergens are listed in this recipe's ingredients.

Ingredient brands and substitutions can change allergen content. Always check the labels on the products you buy.

Supplements and drinks

A daily folic acid supplement is widely recommended before conception and through early pregnancy to help prevent neural tube defects. Folate-rich foods do not replace the supplement. Ask your doctor which dose applies to you and follow your national health authority's guidance.
Vitamin D and iron requirements vary with diet, sunlight exposure and health conditions. Ask your doctor whether you need a supplement and follow your national health authority's guidance.
There is no known safe level of alcohol in pregnancy, and most guidance suggests keeping caffeine to around 200 mg a day. Recipes here contain no alcohol.

Sources

South African food-based dietary guidelines — National Department of Health, South Africa, reviewed 7 September 2026
Anaemia in women and children — World Health Organization, reviewed 7 September 2026
Nutrition information for the public — Association for Dietetics in South Africa (ADSA), reviewed 7 September 2026