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Sweet Potato Lentil Salad
Sweet Potato Lentil Salad- this hearty and healthy salad is made with roasted sweet potatoes, lentils, kale, feta cheese, red onion, dried cranberries, and finished with a balsamic maple mustard dressing. The ultimate fall salad!
Prep Time
15 mins
Cook Time
15 mins
Total Time
45 mins
Servings: 8
Calories: 265 kcal
Course:
Salad
Cuisine:
American
Ingredients
For the salad:
- 2 medium sweet potatoes, cut into cubes (peel if you want)
- 1 tablespoon olive oil
- Kosher salt and black pepper, to taste
- 1 cup uncooked green lentils, rinsed well and picked over
- 3 cups vegetable broth
- 1 bay leaf
- 3 cups packed chopped kale
- 1/3 cup diced red onion
- 1/2 cup crumbled Feta cheese
- 1/2 cup dried cranberries
- 2 tablespoons chopped fresh parsley
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
- Kosher salt and black pepper, to taste
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.
Cup of Yum
Notes
- You can add pepitas, walnuts, or pecans. If you don't like kale, you can use spinach or arugula. Omit the feta cheese if you need the salad to be vegan or dairy free.
Nutrition Information
Calories
265kcal
(13%)
Carbohydrates
33g
(11%)
Protein
10g
(20%)
Fat
11g
(17%)
Saturated Fat
3g
(15%)
Polyunsaturated Fat
1g
Monounsaturated Fat
7g
Cholesterol
8mg
(3%)
Sodium
509mg
(21%)
Potassium
578mg
(17%)
Fiber
9g
(36%)
Sugar
6g
(12%)
Vitamin A
10848IU
(217%)
Vitamin C
35mg
(39%)
Calcium
123mg
(12%)
Iron
3mg
(17%)
Nutrition Facts
Serving: 8Serving
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.