Lentil Sweet Potato Salad
A colorful, protein- and fiber-rich salad featuring roasted sweet potatoes, tender lentils, fresh parsley, and a zesty mustard dressing. Perfect for quick lunches, easy dinners, or meal prep, with optional feta and pistachios for added texture and flavor.
Equipment
- 1 baking tray
- 1 large mixing bowl
- 1 small bowl (for dressing)
- 1 Whisk or Fork
- Measuring spoons and cups
- Knife and cutting board
Ingredients
For the Salad:
- 1½ pounds sweet potatoes peeled and cut into 1-inch cubes
- 1 can 15 ounces lentils, drained and rinsed (or ⅔ cup dry lentils, cooked)
- 3 tablespoons fresh parsley chopped
- 2 tablespoons pistachios optional
- 2 ounces feta cheese crumbled (or non-dairy feta), optional
For the Dressing:
- 3 tablespoons extra virgin olive oil
- 2 tablespoons fresh lemon juice
- 1½ tablespoons mustard American or Dijon
- 1 small garlic clove grated
- 1 teaspoon ground cumin
- 1 teaspoon paprika
- ½ teaspoon salt
- ⅛ teaspoon black pepper
Instructions
- Prepare Sweet Potatoes for Roasting: Start by preheating your oven to 400°F (200°C) to ensure it’s hot and ready when the sweet potatoes are chopped. Peel 1½ pounds of sweet potatoes and cut them into roughly 1-inch cubes for even cooking. Place the cubes in a large baking tray, drizzle lightly with olive oil, and sprinkle a pinch of salt and black pepper over them. Toss the cubes gently to coat each piece evenly. Roast for 20–30 minutes, turning halfway through, until the sweet potatoes are tender and slightly caramelized on the edges. You’ll know they’re ready when a fork slides in easily and the pieces have a warm golden-brown color.
- Cook Lentils to Perfection: If using canned lentils, drain them well and rinse under cold running water to remove excess sodium and any canning liquid. If using dry lentils, rinse ⅔ cup thoroughly, then place them in a pot of lightly salted boiling water. Simmer the lentils for 15–30 minutes, depending on the type, until they are tender but still hold their shape. Avoid overcooking to prevent mushy lentils. Once cooked, drain any excess water and set aside to cool slightly. The lentils should remain firm and slightly bitey to complement the roasted sweet potatoes.
- Whisk the Zesty Dressing: In a small bowl, combine 3 tablespoons extra virgin olive oil, 2 tablespoons fresh lemon juice, and 1½ tablespoons mustard (American or Dijon). Add 1 small garlic clove, finely grated, 1 teaspoon ground cumin, 1 teaspoon paprika, ½ teaspoon salt, and ⅛ teaspoon black pepper. Whisk vigorously until the mixture becomes smooth and emulsified. Taste the dressing and adjust seasoning if needed—adding a little extra lemon juice for brightness or a pinch more salt to enhance the flavors. The dressing should be tangy, slightly spicy, and fragrant, ready to coat the salad evenly.
- Assemble the Lentil Sweet Potato Salad: In a large mixing bowl, combine the roasted sweet potato cubes and cooked lentils. Pour the prepared dressing over the top, then add 3 tablespoons of freshly chopped parsley. Gently toss the ingredients together with a large spoon or spatula, ensuring every piece is lightly coated in dressing. Taste and adjust the seasoning if necessary, adding more salt, pepper, or lemon juice to suit your preference.
- Add Optional Crunch and Creaminess: For added texture and flavor, sprinkle 2 tablespoons of chopped pistachio nuts over the salad and crumble 2 ounces of feta cheese (or non-dairy alternative) on top. The nuts add a subtle crunch, while the feta brings a creamy, salty contrast that elevates the dish without overpowering the natural sweetness of the roasted sweet potatoes.
- Serve as a Light Meal or Side: This salad can be enjoyed immediately while the sweet potatoes are warm, or allowed to rest for 10–15 minutes so the flavors meld together. Serve it on a bed of fresh lettuce or watercress leaves for a light, refreshing meal. Optionally, accompany with a dollop of yogurt-tahini sauce or tzatziki and warm pita bread, couscous, or crusty bread to make it a complete and satisfying lunch or dinner.
- Storage and Meal Prep Tips: Leftover salad can be stored in an airtight container in the refrigerator for up to 3 days. For the best flavor, let the salad sit at room temperature for about 15 minutes before serving. Avoid freezing, as the texture of roasted sweet potatoes and lentils may be compromised. This salad is excellent for meal prep because the flavors deepen over time, making it even tastier the next day.
Notes
- For perfectly roasted sweet potatoes, ensure cubes are uniform in size so they cook evenly.
- Lentils can be canned or cooked from dry; both work well, but rinsing canned lentils improves flavor and reduces sodium.
- Fresh parsley brightens the salad and adds a refreshing herbal note—feel free to experiment with cilantro or mint for variation.
- Pistachios add crunch, while feta introduces creaminess; both are optional but enhance texture and flavor.
- The dressing can be made ahead and stored in the fridge for up to a week, making this salad meal-prep friendly.
- Taste and adjust seasoning after tossing everything together; a little extra lemon juice or salt can bring all the flavors to life.
