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This Sweet Potato Lentil Salad stands out as a deliciously hearty and nutritious dish that balances vibrant flavors and textures perfectly.
Roasted sweet potatoes bring natural sweetness and a satisfying bite, while protein-packed lentils add substance and fiber to keep you full longer.
The kale offers a nutrient-rich, antioxidant-packed green base, and the tangy feta cheese adds a creamy, salty contrast.
Finished with a bright, tangy balsamic maple mustard dressing, this salad delivers a harmonious blend of sweet, savory, and tart notes.
From a health perspective, this recipe is a powerhouse. It’s rich in plant-based protein and dietary fiber, supporting digestive health and stable energy levels.
The olive oil provides heart-healthy monounsaturated fats, while the low saturated fat content makes it a smart choice for heart-conscious eaters.
This salad is perfect for everyday meals: it’s quick to prepare, easy to customize, and ideal for meal prepping lunches or light dinners.
Its vibrant colors and complex flavors also make it a crowd-pleaser for entertaining.
Must-Have Tools for Perfect Results
Baking Sheet
Essential for roasting sweet potatoes evenly, a sturdy baking sheet ensures perfect caramelization without overcrowding. Beyond this recipe, it’s indispensable for roasting vegetables, baking cookies, and more.
Medium Saucepan
Used to cook lentils with vegetable broth and bay leaf, a reliable saucepan provides even heat distribution for perfectly tender lentils. A kitchen staple for soups, sauces, and grains.
Chef’s Knife
The backbone of meal prep, a sharp chef’s knife makes chopping sweet potatoes, kale, and onions effortless and safe. It’s versatile for slicing, dicing, and mincing in any kitchen task.
Mixing Bowl
Ideal for tossing salad ingredients and whisking dressings, a large mixing bowl simplifies combining flavors without spills. Useful for salads, marinating, and mixing batters.
Lentil and Sweet Potato Salad
Equipment
- 1 Large Baking Sheet
- 1 Medium saucepan
- 1 Chef’s knife
- 1 large mixing bowl
Ingredients
For the Salad:
- 2 medium sweet potatoes peeled (optional) and cut into 1-inch cubes
- 1 tablespoon olive oil
- Salt and freshly ground black pepper to taste
- 1 cup dry green lentils thoroughly rinsed and checked for debris
- 3 cups vegetable broth
- 1 bay leaf
- 3 cups packed kale chopped
- ⅓ cup red onion finely diced
- ½ cup feta cheese crumbled
- ½ cup dried cranberries
- 2 tablespoons fresh parsley chopped
For the Dressing:
- ¼ cup olive oil
- 2 ½ tablespoons balsamic vinegar
- 1 teaspoon Dijon mustard
- 3 teaspoons pure maple syrup
- 1 clove garlic minced
- Salt and freshly ground black pepper to taste
Instructions
- Roast the Sweet Potatoes: Preheat your oven to 400°F (200°C). Spread the sweet potato cubes evenly on a large baking sheet. Drizzle with olive oil and toss until every piece is coated. Season with salt and pepper. Arrange the cubes in a single layer without overlapping to ensure even roasting. Bake for 25 to 30 minutes, flipping halfway through, until tender and lightly caramelized.
- Cook the Lentils: While the sweet potatoes roast, place rinsed lentils in a medium saucepan with the vegetable broth and bay leaf. Bring to a boil, then reduce the heat to a simmer. Cook uncovered for about 20-25 minutes or until lentils are tender but not mushy. Drain any excess liquid and remove the bay leaf.
- Prepare the Dressing: In a small bowl, whisk together olive oil, balsamic vinegar, Dijon mustard, maple syrup, minced garlic, and a pinch of salt and pepper. Adjust seasoning to taste.
- Assemble the Salad: In a large mixing bowl, combine the roasted sweet potatoes, cooked lentils, chopped kale, diced red onion, dried cranberries, and fresh parsley. Pour the dressing over the salad and gently toss to evenly coat all ingredients.
- Add Cheese and Serve: Sprinkle crumbled feta cheese on top of the salad just before serving. Toss lightly if desired. Serve at room temperature or chilled.
Notes
- Sweet Potato Prep: Peeling sweet potatoes is optional; leaving the skin on adds extra fiber and nutrients. Just be sure to wash them well.
- Lentil Tips: Avoid overcooking lentils to keep their shape and texture intact. If you prefer, use canned lentils—just rinse and drain them well.
- Make Ahead: This salad tastes great the next day after the flavors meld. Store in an airtight container in the refrigerator for up to 3 days.
- Dressing Variation: For a tangier kick, add a splash of lemon juice or swap maple syrup with honey.
- Serving Ideas: Pair with grilled chicken or serve as a hearty vegetarian main dish.
Chef’s Secrets for Flavorful Balance
To make this Sweet Potato Lentil Salad truly shine, focus on balancing textures and flavors.
Roasting the sweet potatoes until they’re just caramelized adds natural sweetness and a tender bite that contrasts beautifully with the slightly chewy lentils.
Be sure not to overcrowd the baking sheet when roasting—this ensures even cooking and prevents steaming.
When cooking lentils, rinse them thoroughly and keep an eye on their texture; you want them tender but firm to avoid a mushy salad.
For the dressing, whisk the ingredients vigorously to fully emulsify the oil and vinegar, which helps coat the salad evenly.
Lastly, add the feta cheese just before serving to preserve its creamy texture and prevent it from becoming soggy.
Serving Suggestions to Elevate Meals
This salad works beautifully as a standalone meal for lunch or a light dinner, thanks to its hearty ingredients and protein content.
To turn it into a complete meal, pair it with warm, crusty bread or a side of grilled chicken, salmon, or tofu. It also makes a delightful side dish alongside roasted meats or a festive addition to holiday meals.
For added crunch, sprinkle toasted nuts like walnuts or pecans on top.
If you want to enhance freshness, a squeeze of lemon juice just before serving can brighten the flavors dramatically.
Storage Tips for Freshness Longevity
Store this salad in an airtight container in the refrigerator for up to 3 days.
To keep the kale crisp and the feta cheese fresh, consider storing the dressing separately and tossing it in right before serving.
If you’ve already combined everything, a quick stir before eating will help redistribute flavors.
Avoid freezing this salad as the texture of kale and sweet potatoes may deteriorate once thawed.
For best results in meal prepping, portion out the salad and dressing separately, then combine just before eating.
Frequently Asked Questions Answered
1. Can I use canned lentils instead of dried?
Yes! Using canned lentils is a time-saving option. Just rinse and drain them well before adding to the salad to avoid excess sodium and maintain texture.
2. Is this salad suitable for vegans?
To make it vegan, simply omit the feta cheese or substitute it with a plant-based cheese alternative. The salad will still be flavorful and filling.
3. Can I substitute kale with another green?
Absolutely! Spinach, arugula, or Swiss chard work well as alternatives. Just keep in mind that some greens wilt faster, so add them closer to serving time.
4. How spicy is this salad?
This recipe is naturally mild but flavorful. You can add a pinch of red pepper flakes to the dressing if you enjoy a bit of heat.
5. What’s the best way to reheat leftovers?
This salad is best enjoyed cold or at room temperature. If you want to warm it, reheat just the roasted sweet potatoes and lentils separately, then toss with fresh kale and dressing.
This recipe is inspired by twopeasandtheirpod and has been carefully refined to enhance clarity, streamline preparation steps, and ensure accurate results. We’ve also included health benefits, nutritional highlights, and Must-Have Tools to help you get the best results every time you cook.