Black Beluga Lentil Salad with Roasted Squash, Feta, and Pumpkin Seeds: The 20-Minute Power Bowl You’ll Actually Crave

You don’t need a chef’s jacket to make food that slaps. This salad is proof. It’s bold, salty-sweet, high-protein, and somehow feels like comfort food met a farmer’s market and decided to get serious.

Black beluga lentils bring the muscle, roasted squash brings the cozy, feta brings the tang, and pumpkin seeds bring the crunch. The kicker? It’s easy enough for a weekday lunch but polished enough to flex at your next dinner party.

The Secret Behind This Recipe

The magic hinges on texture and contrast. Black beluga lentils hold their shape and don’t turn mushy, which means every bite stays structured. Roasted squash (butternut or delicata) adds caramelized edges and natural sweetness that counters salty, creamy feta.

Then you’ve got toasted pumpkin seeds playing the crispy hype man. The dressing? A sharp, lemony vinaigrette with maple syrup and Dijon that glazes the lentils and soaks into the warm squash.

Finish with herbs and a little flaky salt. It’s the “how is this so satisfying?” effect, without the food coma.

Ingredients Breakdown

• Black beluga lentils (1 cup dry): Tiny, inky, and firm. Ideal for salads.
• Butternut or delicata squash (about 1.5 lbs): Peeled and cubed (but leave delicata skin on).
• Feta cheese (3–4 oz): Crumbled.

  Sheep’s milk feta has the best tang.

• Pumpkin seeds (pepitas) (1/3 cup): Raw or roasted, unsalted.
• Red onion or shallot (1/3 cup, finely sliced): For bite and a little heat.
• Fresh herbs (1/2 cup loosely packed): Parsley, mint, or cilantro. Mix if you’re feeling bold.
• Baby arugula or spinach (2–3 cups): Optional base for extra greens and pepperiness.
• Olive oil (5–6 tbsp total): For roasting and dressing.
• Apple cider vinegar or red wine vinegar (1 tbsp): Layered acidity.
• Lemon juice (2 tbsp) + zest (1 lemon): Brightness on brightness.
• Dijon mustard (2 tsp): Emulsifies and adds depth.
• Maple syrup or honey (2–3 tsp): Just enough sweetness.
• Garlic (1 clove, grated): Savory backbone.
• Ground cumin (1/2 tsp) + smoked paprika (1/2 tsp): Warmth and a whisper of smoke.
• Salt and black pepper: Season aggressively (within reason, champion).
• Optional add-ins: Pomegranate arils, dried cranberries, chili flakes, or a splash of sherry vinegar.

How to Make It – Instructions

1. Cook the lentils. Rinse 1 cup black beluga lentils. Add to a pot with 3 cups water, 1 tsp salt, and a bay leaf if you have it.

   Simmer 18–22 minutes until tender but not split. Drain, discard bay leaf, and spread on a tray to steam-dry.

2. Roast the squash. Heat oven to 425°F (220°C). Toss cubed squash with 2 tbsp olive oil, cumin, smoked paprika, salt, and pepper.

   Roast 20–25 minutes, flipping once, until golden and caramelized at the edges.

3. Toast the pumpkin seeds. In a dry skillet over medium heat, toast pepitas 3–4 minutes until they puff and pop. Toss with a pinch of salt. Don’t walk away (ask me how I know).
4. Make the dressing. In a jar: 3 tbsp olive oil, 2 tbsp lemon juice, 1 tbsp vinegar, 2 tsp Dijon, 2 tsp maple syrup, grated garlic, lemon zest, salt, and pepper.

   Shake until glossy. Taste and adjust: more lemon if flat, more maple if too sharp.

5. Marinate the lentils. While warm, toss lentils with half the dressing and the sliced onion. Let sit 5–10 minutes so they soak up flavor.
6. Assemble. In a large bowl, combine dressed lentils, roasted squash, chopped herbs, and arugula/spinach (if using).

   Add most of the feta and pepitas. Drizzle remaining dressing. Toss gently so the squash doesn’t smash.

7. Finish and serve. Top with remaining feta and pumpkin seeds.

   Add a final squeeze of lemon and a sprinkle of flaky salt. Serve warm or at room temp.

Storage Tips

• Fridge: Keeps 3–4 days in an airtight container. It actually tastes better on day two.
• Keep textures crisp: Store arugula/spinach and pepitas separately; add just before serving.
• Revive leftovers: Splash with lemon and a teaspoon of olive oil.

  Quick toss, instant glow-up.

• Meal prep friendly: Cook lentils and roast squash in advance; assemble in under 5 minutes.

Health Benefits

• Protein and fiber powerhouse: Lentils deliver plant protein and soluble fiber for steady energy and satiety.
• Micronutrients galore: Iron, folate, magnesium, potassium, and zinc show up strong. Feta adds calcium.
• Healthy fats: Olive oil and pumpkin seeds bring heart-friendly monounsaturated and polyunsaturated fats.
• Antioxidant squad: Herbs, squash, and spices bring carotenoids and polyphenols. Your cells approve.
• Balanced macros: Carbs from squash, protein from lentils, fat from seeds and feta.

  Steady blood sugar, fewer snack attacks.

What Not to Do

• Don’t overcook the lentils. Mushy lentils = sad salad. Aim for tender with bite.
• Don’t skip salting the cooking water. Lentils need seasoning from within. Bland is not the vibe.
• Don’t crowd the squash. If pieces touch, they steam.

  Use two sheet pans if needed for that caramelized edge.

• Don’t add greens too early. Toss in just before serving to avoid wilt city.
• Don’t drown it in dressing. You can always add more; you can’t subtract. IMO, start conservative.

Recipe Variations

• Moroccan-ish: Add ground coriander, cinnamon, and a pinch of chili. Swap maple for honey.

  Finish with orange zest and chopped dates.

• Mediterranean: Add cherry tomatoes, olives, and a handful of chopped cucumber. Use oregano and parsley. A splash of red wine vinegar seals it.
• Vegan: Skip feta; add avocado or a vegan feta.

  Consider a tahini-lemon drizzle for creaminess.

• Autumn luxe: Use kabocha squash and add roasted grapes or pomegranate arils. Sweet-salty-crunchy nirvana.
• Spicy crunch: Toss pepitas with chili powder and lime zest before toasting. Finish with extra chili flakes.
• Grain boost: Fold in cooked farro or quinoa for extra bulk and chew.

FAQ

Can I use regular green or brown lentils?

Yes, but choose the smallest you can find and cook until just tender.

French green (Puy) lentils are the best sub—they hold their shape like beluga.

What squash works best?

Butternut and delicata are rock-solid choices. Delicata is faster (no peeling), while butternut gets sweeter and creamier. Kabocha works too if you like dense and rich.

Is this dish good served cold?

Totally.

It’s great warm, room temp, or chilled. If cold, add a squeeze of lemon and a little olive oil to wake it back up.

How do I make it nut-free and dairy-free?

It’s already nut-free if you stick to pumpkin seeds. For dairy-free, skip the feta and add salted avocado or a crumble of dairy-free cheese for that creamy, salty hit.

Can I meal prep this for the week?

Absolutely.

Keep components separate: lentils + dressing, roasted squash, greens, toppings. Assemble daily in 2 minutes. FYI, it won’t get soggy if you dress the lentils only.

What protein can I add?

Grilled chicken, seared halloumi, crispy tofu, or a soft-boiled egg.

Or double the lentils and pepitas if you want to stay plant-based and keep it simple.

Can I skip the maple syrup?

You can, but a touch of sweetness balances the lemon and Dijon. If skipping, add a pinch of extra paprika and a bit more olive oil for roundness.

My Take

This salad punches way above its weight. You get steak-level satisfaction from lentils, dessert-level comfort from roasted squash, and a feta-fueled tang that keeps you chasing the next bite.

It’s weekday-easy, dinner-party pretty, and flexible enough to live in your rotation without becoming boring. If more “salads” were this bold, no one would be dreading lunch. Make it once—then make it your own.