Seasonal, nourishing meals that support wellness in Rochester's Finger Lakes region

We understand that as the seasons change here in the Finger Lakes, finding warming, nourishing meals that truly support your health can feel overwhelming. This easy vegetarian recipe combines the season's best root vegetables with protein-rich lentils to create an anti-inflammatory fall salad that's as nourishing as it is delicious.

This isn't just another autumn salad, it's Functional Medicine on your plate. This recipe demonstrates how seasonal root vegetables and plant-based protein can become powerful allies in your healing journey, especially during Rochester's cooler months when your body craves grounding, warming foods.

Why This Anti-Inflammatory Root Vegetable and Lentil Recipe Supports Your Health

When we talk about food as medicine, we're referring to research-backed nutrition that supports your body's natural healing processes. Let's explore what makes this roasted vegetable and lentil salad so nourishing:

Butternut squash is rich in beta-carotene, which your body converts to vitamin A—essential for immune function, particularly important during fall and winter months. The natural sweetness and fiber help stabilize blood sugar while providing sustained energy.

Carrots provide additional beta-carotene and antioxidants that support eye health and cellular protection. Research shows that the carotenoids in carrots have anti-inflammatory properties that benefit overall wellness.

Parsnips offer a unique nutritional profile with high levels of folate, vitamin C, and fiber. These root vegetables contain compounds that support your body's natural detoxification pathways and provide slow-burning carbohydrates for steady energy.

Beets are nutritional powerhouses containing nitrates that research indicates may support cardiovascular health and healthy blood pressure. Beets also provide betaine, which supports liver function and cellular health.

Lentils deliver plant-based protein and contain resistant starch, which studies show can support a healthy gut microbiome—your foundation for everything from mood balance to immune resilience. Lentils are also rich in iron, folate, and fiber.

Garlic provides sulfur compounds and allicin that have been studied for their immune-supporting and anti-inflammatory properties, helping your body maintain wellness throughout the season.

Fresh parsley and scallions offer more than flavor—they provide vitamins K and C, along with compounds that support your body's natural detoxification processes and add a fresh brightness to warming fall dishes.

Fall Root Vegetable and Lentil Salad Recipe: A Nourishing, Plant-Based Meal

Why You'll Love This Healthy Fall Recipe: 

• Easy vegetarian meal with simple, whole-food ingredients
• Anti-inflammatory root vegetables support immune health
• Plant-based protein from lentils keeps you satisfied
• Perfect for meal prep throughout Rochester's fall season
• Naturally gluten-free and nutrient-dense

Ingredients:

Salad:

• 1 medium butternut squash, peeled, seeded and diced into ½ inch pieces
• 2 carrots, peeled and diced into ½ inch pieces
• 2 parsnips, peeled and diced into ½ inch pieces
• 3 small beets, peeled and diced into ½ inch pieces
• 2 Tbs olive oil
• 1 tsp thyme, dried
• 1 tsp rosemary, dried
• 1½ cups lentils, canned, drained and rinsed
• 2 cloves garlic, smashed and peeled
• ¼ cup parsley, chopped
• 6 scallions, chopped
• salt and black pepper, to taste

Dressing:

• ¼ cup Sherry Vinegar
• 2 tsp Dijon Mustard
• ½ cup olive oil
• Salt, to taste

Instructions:

Prep:

1. Preheat oven to 400°F.
2. Line 2 baking sheets with parchment paper.
3. Prepare vegetables according to instructions.

Make:

Dressing:

1. Add all dressing ingredients to a mason jar with a lid and shake to combine.

Salad:

1. Place squash, carrots, parsnips, and beets in a large bowl. Toss with two tablespoons of olive oil, salt, thyme, and rosemary.
2. Roast until vegetables are just fork tender, about 30-40 minutes.
3. Meanwhile, drain and rinse canned lentils. Add to a large bowl with garlic, salt, and pepper.
4. Add roasted vegetables and toss with enough dressing to coat.
5. Garnish with fresh parsley and scallions.

Serves: 6
Prep Time: 20 minutes
Cook Time: 1 hour