Sweet Potato Lentil Salad
This Sweet Potato Lentil Salad combines roasted sweet potatoes with cooked green lentils, kale, red onion, feta cheese, and dried cranberries. The salad is tossed with a balsamic vinaigrette featuring olive oil, Dijon mustard, maple syrup, and garlic, providing a balance of savory, sweet, and tangy notes. The roasted and tender sweet potatoes add a soft and slightly caramelized texture, while the lentils and kale contribute heartiness and slight chewiness to the dish. It's suitable for a light lunch or side dish and can be adjusted for dietary preferences.
Ingredients
For the salad:
- 2 sweet potato cut into cubes (peel if you want, medium
- 1 tablespoon olive oil
- black pepper to taste, Kosher salt
- salt 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
- black pepper to taste, Kosher salt
- salt 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
Nutrition Facts
Serving: 8 Serving
Amount Per Serving
Calories 265
% 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.