Lentils are one of the most blood sugar friendly foods available — their combination of protein, fibre and resistant starch produces a very low glycaemic response. This salad pairs them with walnuts, roasted beetroot and a sharp mustardy dressing for a lunch that sustains energy for hours and avoids the post-lunch energy slump that so many women experience.
Preheat oven to 200°C / 180°C fan. Toss beetroot wedges with olive oil, salt and pepper. Roast for 25–30 minutes until tender and slightly caramelised.
Meanwhile, cook lentils in plenty of cold water. Bring to a boil and simmer for 20–25 minutes until tender but still holding their shape. Drain and rinse under cold water.
Toast walnuts in a dry pan for 3–4 minutes until golden. Watch carefully — they burn quickly.
Whisk together all dressing ingredients.
Combine lentils, roasted beetroot, walnuts, rocket and red onion in a large bowl. Pour over dressing and toss gently.
Scatter with fresh parsley. Serve at room temperature.
Why this recipe works
Green and puy lentils have a glycaemic index of around 30 — significantly lower than most grains and many other carbohydrates. This is due to their combination of slowly digestible starch, high fibre content (around 8g per 100g cooked), and plant protein. Research consistently shows that replacing refined carbohydrates with legumes like lentils produces meaningful improvements in fasting blood sugar and HbA1c over time. Walnuts add alpha-linolenic acid (ALA), a plant-based omega-3 that supports insulin sensitivity, and beetroot contains betalains — powerful antioxidant compounds with anti-inflammatory properties that support metabolic health. This is a salad that genuinely earns its place in a blood sugar balancing diet.
Michelle works with women managing gut health, chronic illness and immune conditions through 1:1 health coaching.
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