Grilled Fillet Steak & Beluga Lentil Salad Recipe

Summary

Grilled Beef Tenderloin & Beluga Lentil Salad is a modern salad recipe bringing together high-quality beef tenderloin, fibre-rich beluga lentils, and fresh Mediterranean vegetables. While the beef tenderloin is seared at high heat in an enamel-coated cast-iron grill pan, the beluga lentils are cooked to perfection in an enamel-coated cast-iron casserole dish. Completed with rocket, tomatoes, roasted peppers, and a pomegranate molasses dressing, this recipe offers a high-protein, satisfying meal. Enamel-coated cast-iron cookware aids controlled cooking by ensuring balanced heat distribution and requires no extra seasoning thanks to its enamelled surface.

Reading Time: Approx. 6–7 minutes

Grilled Beef Tenderloin & Beluga Lentil Salad Recipe

Combining the rich flavour of red meat, the unique texture of beluga lentils, and the crisp freshness of vegetables, Grilled Beef Tenderloin & Beluga Lentil Salad is a modern recipe that stands out for both its stylish presentation and nutritious content. Bringing together high-quality protein, fibre, and fresh vegetables in a single dish, this recipe is an ideal choice for anyone looking for a light yet filling meal.

Seared in an enamel-coated cast-iron grill pan, the beef tenderloin develops a lightly caramelised crust while retaining its tender interior texture. Meanwhile, the beluga lentils are cooked in a controlled manner in an enamel-coated cast-iron casserole dish, forming a robust foundation for the salad.

What Are Beluga Lentils?

Beluga lentils take their name from their small, glossy black grains that resemble beluga caviar. Because they hold their shape remarkably well after cooking, they are a popular choice for salads.

Compared to other lentil varieties, beluga lentils have a richer flavour and are:

• Rich in fibre.

• Packed with plant-based protein.

• Form-retaining (they do not mush in salads).

• Slightly nutty in taste.

• Frequently used in modern grain bowls and gourmet recipes.

When paired with beef tenderloin, they create a beautifully balanced combination in terms of both flavour and nutritional variety.

Ingredients (Serves 2)

For the Salad

• 250g beef tenderloin (or fillet steak)

• 1 cup cooked beluga lentils

• 1 handful rocket

• 1 handful baby spinach

• 10 cherry tomatoes

• 1 roasted red pepper

• 1 small cucumber

• ¼ red onion

• 40g feta cheese (optional)

• Fresh flat-leaf parsley

For the Beef Marinade

• 2 tbsp extra virgin olive oil

• 1 clove garlic, grated

• 1 tsp Dijon mustard

• Freshly ground black pepper

• Fresh thyme

• Salt (to be added after cooking)

For the Dressing

• 3 tbsp extra virgin olive oil

• 1 tbsp pomegranate molasses

• 1 tbsp fresh lemon juice

• 1 tsp Dijon mustard

• Salt

• Black pepper

Method

1. Boil the Beluga Lentils

Rinse the beluga lentils thoroughly under cold water. Cook them in an enamel-coated cast-iron casserole dish for about 25–30 minutes until al dente (firm to the bite). Drain and leave to cool completely.

2. Marinate the Beef

Lightly coat the beef tenderloin with olive oil, garlic, mustard, thyme, and black pepper. Leave to marinate and rest at room temperature for about 20 minutes.

3. Sear the Beef in the Grill Pan

Preheat your enamel-coated cast-iron grill pan over high heat until smoking hot. Place the beef in the pan and sear each side for about 2–3 minutes, depending on thickness. A short spell over high heat is sufficient for medium-rare beef. Once cooked, let the meat rest for a few minutes before slicing thinly.

4. Prepare the Vegetables

• Halve the cherry tomatoes.

• Dice the cucumber.

• Slice the roasted red pepper into strips.

• Finely slice the red onion.

• Wash and dry the rocket and baby spinach.

5. Make the Dressing

In a small bowl or jar, whisk together the olive oil, lemon juice, pomegranate molasses, mustard, salt, and black pepper until emulsified and smooth.

6. Assemble the Salad

Arrange the beluga lentils, rocket, baby spinach, tomatoes, cucumber, roasted pepper, and red onion on a serving platter. Top with the thinly sliced beef tenderloin. Drizzle the dressing evenly over the top. Optionally, garnish with crumbled feta cheese and finely chopped parsley before serving.

Top Tips for Tender Beef

The texture of your beef tenderloin is just as important as its flavor, and achieving perfection relies on proper technique. For the best results:

• Bring the meat to room temperature before cooking.

• Ensure the pan is piping hot before adding the beef.

• Avoid turning the meat repeatedly while searing.

• Add salt only after cooking.

• Allow the meat to rest for a few minutes after taking it off the heat.

These steps help retain the natural juices inside the meat, resulting in a much more succulent cut.

Why Choose Enamel-Coated Cast Iron for This Recipe?

The cookware used for cuts like beef tenderloin, which require high-heat searing, plays a crucial role in the final result.

Enamel-coated cast-iron grill pans:

• Retain heat for long periods.

• Provide even heat distribution.

• Create an appetizing, caramelized sear on the surface of the meat.

• Reduce sudden temperature fluctuations during cooking.

When preparing beluga lentils, enamel-coated cast-iron casserole dishes ensure a controlled simmer, helping the lentils retain their firm shape. LAVA's enamel-coated cast-iron range adapts effortlessly to various cooking techniques across meat, pulses, and vegetables thanks to its superior heat retention and durable build. Furthermore, the enamel coating eliminates the need for seasoning; simply maintaining the enamelled surface properly is enough to guarantee long-lasting performance.

Serving Suggestions

You can serve this salad alongside:

• Grilled asparagus

• Roasted beetroot

• Avocado slices

• Wholegrain crusty bread

• Yogurt-mustard dip

• Sparkling water with lemon

Alternative Combination Ideas

Conclusion

Grilled Beef Tenderloin & Beluga Lentil Salad is a modern dish bringing together premium protein, fibre-dense pulses, and fresh garden vegetables in a single bowl. While its rich composition makes it ideal for satisfying lunches and dinners, its elegant presentation also makes it a standout option for dinner parties.

By searing the beef in an enamel-coated cast-iron grill pan and cooking the beluga lentils in an enamel-coated casserole dish, you achieve both deep flavour and precise cooking control. Discover LAVA's range of enamel-coated cast-iron grill pans and casserole dishes to sear your steaks to perfection at high heat, cook pulses with precision, and bring a professional culinary touch to your table.

Frequently Asked Questions

What can I use instead of beluga lentils?

Green lentils (or Puy lentils) can be used instead. However, beluga lentils are preferable for salads due to their smaller size and ability to hold their shape after cooking.

Can I use ribeye or sirloin instead of beef tenderloin?

Yes, ribeye or sirloin can be prepared using the exact same method. That said, tenderloin is often preferred in salads for its exceptionally melt-in-the-mouth texture.

Can this salad be prepared in advance?

The beluga lentils and vegetables can easily be prepped ahead of time. However, for the best results, the beef tenderloin should be cooked fresh just before serving.

How long does it take to cook beluga lentils?

They take approximately 25–30 minutes to reach an al dente texture. It is important not to overcook them so that the salad retains its structure.

Which pan is best for cooking beef tenderloin?

Enamel-coated cast-iron grill pans are ideal as they maintain high, even heat. This seals the exterior of the beef quickly while keeping the interior juicy and tender.

Discover LAVA’s collection of enamel-coated cast-iron grill pans and casserole dishes to prepare delicious meat recipes and nutritious salads with professional results. Thanks to their balanced heat distribution, you can sear meats perfectly and cook pulses with total control, adding both elegance and flavour to your meals.