Roast Beetroot, Sweet Potato + Lentil Salad with Mediterranean Lamb

This recipe was inspired by the beetroot, rocket, oranges, sweet potato and cucumber from the box to create a Mediterranean-inspired meal of slow-cooked lamb, roasted vegetable and lentil salad, and homemade tzatziki. Thanks to Em from Enzy Nourished for getting creative in the kitchen.

One of my favourite ways to approach meal prep is to prepare a few components ahead of time, leaving the fresh ingredients to come together when you’re ready to eat. Your future self will thank you for this during a busy week!

For this recipe, I’d set aside some time on Sunday to slow-cook the lamb in a Mediterranean-inspired tomato and orange sauce and prepare a batch of tzatziki using cucumber, mint and dill. Both can be kept in the fridge for the week ahead, making dinner much easier when you want something a little special without spending hours in the kitchen.

The salad has a lovely mix of flavours and textures, with sweet roasted beetroot and sweet potato, peppery rocket, juicy orange segments, earthy lentils, salty feta and crunchy toasted pine nuts. Plenty of fresh herbs and a citrus dressing bring everything together.

A little culinary nutrition

There’s plenty of nutritional value in this combination of ingredients, too.

Beetroot contains dietary nitrates, which the body can convert into nitric oxide, a compound that helps blood vessels relax and supports healthy blood pressure. Its deep red colour comes from betalains, plant pigments with antioxidant properties.

Rocket, one of my favourite cruciferous vegetables, provides vitamin K for normal blood clotting and bone health. It also contains glucosinolates, which can be converted into beneficial compounds called isothiocyanates, studied for their antioxidant properties and potential role in supporting the body's natural detoxification processes.

Oranges provide vitamin C, which helps our bodies absorb the non-haem iron found in lentils. Their fresh citrus flavour also helps to cut through the rich lamb.

Sweet potato and lentils provide fibre-rich carbohydrates that support gut health and help make the meal satisfying. Sweet potato also contains beta-carotene, which our bodies can convert into vitamin A for immune function and vision.

Extra virgin olive oil, pine nuts and fresh herbs add unsaturated fats and a variety of plant compounds, including polyphenols. The fats also help us absorb fat-soluble nutrients from the vegetables, including beta-carotene.

Slow-cooked lamb provides high-quality protein for muscle maintenance and repair, along with iron, zinc and vitamin B12.

One of the things I love about Mediterranean-style cooking is how much flavour you can build using simple ingredients. Fresh herbs, toasted nuts, citrus, spices and good-quality extra virgin olive oil can turn a plate of vegetables, legumes and protein into a meal you genuinely look forward to eating.

This is a big part of my approach to culinary nutrition. I want people to understand what different foods bring to the plate, but I also want them to enjoy cooking and eating those foods. When meals taste good, you’re more inclined to make them regularly and experiment with a wider variety of ingredients.

And with a little preparation ahead of time, you can still enjoy this kind of cooking during a busy week.

Serves: 4
Lamb cooking time: Approximately 3 hours

Ingredients

Mediterranean slow-cooked lamb

• 500 g butterflied leg of lamb, excess fat trimmed

• 1 clove garlic, minced

• 1 tin (400 g) crushed tomatoes

• 1 tsp ground cinnamon

• 1 tsp paprika

• 1 tsp dried oregano

• Juice and zest of 1 orange

• Salt and freshly cracked black pepper, to taste

• Extra virgin olive oil, for searing

Roasted beetroot, sweet potato & herby lentil salad

• 120 g rocket

• 2 medium beetroots

• 2 small sweet potatoes, chopped (leave the skin on for extra fibre)

• ½ orange, peeled and segmented

• 1 tin (400 g) lentils, rinsed and drained

• ¼ cup fresh dill, chopped

• ¼ cup fresh mint, chopped

• 3 tbsp pine nuts, toasted

• 75 g feta, crumbled

• Extra virgin olive oil, for roasting

• Salt and freshly cracked black pepper, to taste

Orange, honey & oregano dressing

• 1 tbsp extra virgin olive oil

• Juice of ½ orange

• 1 clove garlic, minced

• 2 tsp honey

• 1 tsp dried oregano

• Salt and freshly cracked black pepper, to taste

Homemade cucumber, mint & dill tzatziki

• 2 cucumbers, grated

• 2 cups natural yoghurt

• ¼ cup fresh mint, finely chopped

• ¼ cup fresh dill, finely chopped

• 1 tbsp extra virgin olive oil

• 1 tsp white wine vinegar

• Salt and freshly cracked black pepper, to taste

Method

1. Prepare the Mediterranean lamb

1. Preheat the oven to 150°C.

2. Pat the lamb dry with paper towel and season generously with salt and pepper.

3. Heat a little extra virgin olive oil in a cast-iron casserole dish over medium-high heat. Sear the lamb on both sides until nicely browned.

4. Reduce the heat to low, add the minced garlic and sauté briefly until fragrant, taking care not to burn it.

5. Add the crushed tomatoes, cinnamon, paprika, oregano, orange juice and zest. Stir to combine, coating the lamb in the sauce.

6. Cover with a tight-fitting lid and transfer to the oven for approximately 3 hours, or until the lamb is tender enough to pull apart easily with two forks.

7. Remove the lamb, shred and return it to the tomato and orange sauce, stirring through to coat the meat.

Using an electric slow cooker: Sear the lamb and sauté the garlic in a frying pan, then transfer to your slow cooker with the remaining ingredients. Cover and cook on LOW for approximately 4–6 hours, checking for tenderness from around 4 hours. Cooking times will vary depending on the thickness of the lamb and your slow cooker.

A note on the lamb: I used butterflied leg of lamb because that’s what I had available, and it turned out beautifully tender and easy to shred. Lamb shoulder is another lovely option for slow cooking, particularly if you prefer a richer cut with more marbling.

Short on time? Season butterflied leg with Mingle Greek seasoning and a little extra virgin olive oil, then roast or grill until cooked to your liking. Allow it to rest before slicing and serving with the salad.

2. Make the tzatziki

1. Coarsely grate the cucumbers, then place them in a clean tea towel or cheesecloth. Squeeze firmly to remove as much excess moisture as possible.

2. In a bowl, combine the grated cucumber, natural yoghurt, mint, dill, extra virgin olive oil and white wine vinegar.

3. Season with salt and pepper, then mix until well combined.

4. Cover and refrigerate until ready to serve. Making the tzatziki ahead of time also gives the flavours time to develop.

3. Roast the beetroot and sweet potato

1. Preheat the oven to 200°C.

2. Trim the tops and tails from the beetroots. Wrap each one individually in baking paper and place in a baking dish.

3. Roast for approximately 45–60 minutes, or until tender when pierced with a knife.

4. Allow the beetroots to cool slightly, then gently rub away the skins and cut into wedges.

5. Meanwhile, toss the chopped sweet potatoes with a little extra virgin olive oil, salt and pepper.

6. Spread evenly over a lined baking tray and roast for approximately 25–35 minutes, turning halfway through, until golden and tender.

4. Prepare the orange dressing

1. Combine the extra virgin olive oil, orange juice, minced garlic, honey and oregano in a small jar.

2. Season with salt and pepper, secure the lid and shake until well combined.

3. Taste and adjust the seasoning if needed.

5. Assemble the salad

1. Rinse and drain the lentils thoroughly.

2. Toast the pine nuts in a dry frying pan over medium-low heat until lightly golden and fragrant.

3. Arrange the rocket on a large serving platter and scatter over the lentils.

4. Add the roasted beetroot, sweet potato and orange segments.

5. Scatter over the chopped dill, mint, toasted pine nuts and crumbled feta.

6. Drizzle with the orange, honey and oregano dressing and gently toss to combine.

6. Serve

Arrange the shredded Mediterranean lamb alongside the salad, spooning over some of the tomato and orange cooking sauce.

Finish with a generous spoonful of homemade tzatziki and a little extra fresh dill or mint.

Meal prep notes

A little preparation on the weekend makes this meal much easier to put together during the week, especially when you want a fresh dinner without starting from scratch.

On Sunday: Prepare the lamb and make the tzatziki while the lamb cooks. You can also roast the beetroot ahead of time, as it takes the longest to cook.

During the week: Roast the sweet potato, prepare the dressing and assemble the salad with the rocket, lentils, oranges, fresh herbs, feta and toasted pine nuts. Reheat the lamb until steaming hot and serve with the chilled tzatziki.

Storage: Cool the cooked lamb promptly and refrigerate in an airtight container at 5°C or below for up to 3–4 days. Keep the tzatziki refrigerated and use within approximately 2–3 days. Store the salad components separately and dress just before serving to keep everything fresh.

Happy Cooking
Em