Sweet Potato Lentil Salad
User Reviews
4.8
Sweet Potato Lentil Salad
Description
The Sweet Potato Lentil Salad is built from roasted cubed sweet potatoes that offer a tender texture and a mild sweetness, balanced by the earthiness of green lentils cooked in vegetable broth with bay leaf. Fresh chopped kale adds a sturdy, leafy element, contrasted by the crispness of diced red onion. Crumbled feta cheese enriches the salad with a creamy, salty tone, while dried cranberries provide bursts of fruity sweetness. Tossed in a dressing made from olive oil, balsamic vinegar, Dijon mustard, maple syrup, and minced garlic, the salad achieves a harmonious blend of flavors.
Roasting the sweet potatoes until tender caramelizes their sugars, deepening flavor complexity, while the lentils remain slightly firm to avoid mushiness. The kale softened slightly by the warm lentils, balances its natural bitterness. The combination of textures from the various ingredients creates an engaging mouthfeel. The dressing's acidity and sweetness bring cohesion to the components.
This salad can be served immediately after tossing, making it a practical choice for a fresh meal. The inclusion of protein-rich lentils and nutrient-dense greens provides satisfying substance. Optional additions like nuts can introduce additional texture and flavor diversity. Substitutions such as spinach or arugula in place of kale can adjust the salad to personal taste or dietary requirements.
Ingredients
For the salad:
- 2 sweet potato cut into cubes (peel if you want, medium
- 1 tablespoon olive oil
- salt to taste, Kosher salt
- black pepper to taste, Kosher salt
- 1 cup green lentils rinsed well and picked over, uncooked
- 3 cups vegetable broth
- 1 bay leaf
- 3 cups kale packed, chopped
- 1/3 cup red onion diced
- 1/2 cup feta cheese crumbled
- 1/2 cup dried cranberries
- 2 tablespoons parsley chopped, fresh
For the Dressing:
- 1/4 cup olive oil
- 2 1/2 tablespoons balsamic vinegar
- 1 teaspoon Dijon mustard
- 3 teaspoons pure maple syrup
- 1 clove garlic minced
- salt to taste, Kosher salt
- black pepper to taste, Kosher salt
Instructions
- Preheat the oven to 400 degrees.
- Place the sweet potatoes on a large baking sheet. Drizzle with olive oil and toss until well coated. Make sure they are in an even layer and not touching. Season with salt and pepper, to taste. Roast for 25 to 30 minutes, or until tender, flipping halfway through with a spatula.
- While the potatoes are roasting, cook the lentils. In a large saucepan, combine the lentils, water or broth, and bay leaf. Bring to a boil over medium high heat and then turn to low and cook for 15 to 20 minutes or until lentils are soft, but still slightly firm. Do not overcook or the lentils will be mushy.
- In a large bowl combine the cooked lentils and sweet potatoes. Add the kale, red onion, feta cheese, cranberries, and parsley.
- In a small bowl, whisk together the olive oil, balsamic vinegar, Dijon mustard, maple syrup, and garlic. Season with salt and pepper, to taste.
- Pour the dressing over the salad and toss well. Serve immediately.
Notes
- Add pepitas, walnuts, or pecans to introduce extra crunch and flavor.
- Substitute kale with spinach or arugula if preferred for a milder green component.
- Omit feta cheese to make the salad suitable for vegan or dairy-free diets.
Nutrition Information
Show DetailsNutrition Facts
Serving: 8Serving
Amount Per Serving
Calories 265 kcal
% Daily Value*
| Calories | 265kcal | 13% |
| Carbohydrates | 33g | 11% |
| Protein | 10g | 20% |
| Fat | 11g | 17% |
| Saturated Fat | 3g | 15% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 7g | 35% |
| Cholesterol | 8mg | 3% |
| Sodium | 509mg | 21% |
| Potassium | 578mg | 12% |
| Fiber | 9g | 36% |
| Sugar | 6g | 12% |
| Vitamin A | 10848IU | 217% |
| Vitamin C | 35mg | 39% |
| Calcium | 123mg | 12% |
| Iron | 3mg | 17% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
4.8
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