Healthy Lentil Sweet Potato Salad (High-Fiber and Protein)
Servings: 4 people
- 1½ pounds (680 g) sweet potatoes peeled and cut into 1-inch cubes
- 1 can lentils 15oz/400g can - drained and rinsed - or 1½ cups/240g cooked lentils
- ¼ cup (1 handful) fresh parsley chopped
- 2 tablespoons pistachios sub almonds, walnuts, or pecans
- 4 ounces (100 g) feta cheese crumbled
For the Dressing
- 3 tablespoons extra virgin olive oil
- 2 tablespoons red wine vinegar
- 1 tablespoon Dijon mustard or yellow mustard
- 1 tablespoon honey or maple syrup
- 1 teaspoon dried oregano
- ½ teaspoon salt or to taste + black pepper
- Roast the Sweet Potatoes: Preheat oven to 400°F (200°C). Peel and cut 1½ pounds sweet potatoes into cubes. Place on a baking tray, drizzle with olive oil, season with salt and pepper, and roast 20–30 minutes until golden and tender.
- Make the Dressing: In a large bowl, whisk 3 tablespoons extra virgin olive oil, 2 tablespoons red wine vinegar, 1 tablespoon Dijon mustard, 1 tablespoon honey, 1 teaspoon dried oregano, ½ teaspoon salt, and pepper.
- Marinate the Lentils: Add 1 can lentils (drained and rinsed) to the dressing, toss, and let them sit while the sweet potatoes roast.
- Combine and Serve: Add roasted sweet potatoes to the lentils. Mix in ¼ cup fresh parsley (chopped), 4 ounces feta cheese (crumbled), and 2 tablespoons pistachios. Toss everything together. Serve warm or chilled.
Substitutions
- Sweet Potatoes → Butternut squash, carrots, or roasted beets.
- Lentils → Cooked green, brown, or black lentils for a nutty twist.
- Parsley → Cilantro, basil, or mint.
- Pistachios → Almonds, walnuts, sunflower seeds, or pumpkin seeds.
- Feta Cheese → Vegan feta or diced avocado.
- Extra Virgin Olive Oil → Avocado oil or walnut oil.
- Red Wine Vinegar → Apple cider vinegar or lemon juice.
- Dijon Mustard → Yellow mustard or whole grain mustard.
- Honey → Maple syrup or agave nectar.
- Dried Oregano → Thyme, Italian seasoning, or za’atar.
- Cut sweet potatoes evenly → Same-sized cubes roast perfectly and keep your sweet potato lentil bowl balanced.
- Don’t rush roasting → Let sweet potatoes caramelize for maximum flavor and natural sweetness.
- Marinate the lentils → Just 10–15 minutes transforms flavor, making this a true high protein vegetarian salad.
- Use fresh herbs generously → Parsley, basil, or mint add freshness and Mediterranean flair.
- Toast the nuts → A quick toast brings extra crunch and nuttiness.
- Serve warm or chilled → Warm is cozy, chilled makes a refreshing vegetarian Mediterranean salad.
- Meal prep friendly → Store without feta, then add it fresh before serving.
