1½pounds(900grams)sweet potatoespeeled and cut into 1-inch cubes
1can(240grams)lentils15-oz can or 1 ½ cups cooked or ⅔ cup dry lentils
⅓cup(60grams)quinoauncooked, or 1 cup/150 grams cooked
4tablespoons(25grams)parsleychopped
4ounces(100grams)fetaor non-dairy feta, optional
For the Dressing
4tablespoons(4tablespoons)extra virgin olive oil
3tablespoons(3tablespoons)fresh lemon juiceor more to taste
1tablespoon(1tablespoon)mustardAmerican or Dijon
1small clove(1small clove)garlicgrated
1teaspoon(1teaspoon)cuminground
1teaspoon(1teaspooon)paprika
½teaspoon(½teaspoon)saltor more to taste
¼teaspoon(¼teaspoon)black pepper
Roast the Sweet Potatoes: Preheat oven to 400°F (200°C). Peel and cube 1½ pounds sweet potatoes. Toss with olive oil, salt, and pepper on a baking tray. Roast for 20–30 minutes, until tender and golden.
Cook Quinoa & Lentils: Rinse ⅓ cup quinoa and boil in salted water for 10 minutes. Drain and set aside. Rinse 1 can lentils or cook dry lentils until tender but firm.
Make the Dressing: In a bowl or jar, whisk together 4 tablespoons extra virgin olive oil, 3 tablespoons fresh lemon juice, 1 tablespoon mustard, 1 small clove garlic (grated), 1 teaspoon cumin, 1 teaspoon paprika, ½ teaspoon salt, and ¼ teaspoon black pepper.
Mix the Salad: In a large bowl, combine quinoa, lentils, roasted sweet potatoes, 4 tablespoons parsley (chopped), and 4 ounces feta (optional). Add dressing and toss well. Adjust seasoning to taste.Serve on lettuce or watercress with a dollop of yogurt-tahini sauce and warm pita bread.
SUBSTITUTIONS
Lentils: Use canned (rinsed) or cooked dry lentils—brown, green, or black. Swap with chickpeas or black beans for variety.
Quinoa: Rinse well before cooking. Any color works. Sub with couscous, farro, or barley for a grainier bite.
Sweet Potatoes: Roast for sweetness and creaminess. Try carrots, pumpkin, or cauliflower instead.
Parsley: Fresh flat-leaf adds brightness. Swap with dill, chives, or cilantro.
Feta (optional): Adds salty creaminess. Omit or use vegan feta for a dairy-free version.
Olive Oil: Use extra virgin for flavor and Mediterranean diet salad vibes. Avocado oil also works.
Lemon Juice: Fresh is best. Sub with white wine or apple cider vinegar.
Mustard: Dijon adds tang and helps emulsify. American or whole grain work too.
Paprika: For mild smokiness. Use smoked paprika or chili powder for more heat.
Cumin: Warm and earthy. Try coriander or skip for a milder taste.
Garlic: Finely grated for punch. Garlic powder works in a pinch.
Black Pepper: Freshly ground for spice. Adjust or skip to taste.
TIPS
Rinse quinoa well: Removes bitterness for a clean, nutty flavor in this Mediterranean diet salad.
Boil like pasta: Cook quinoa in salted water, then drain—keeps it fluffy and clump-free.
Use canned lentils: Quick and easy—just rinse well to cut sodium.
Let dressing rest: Gives flavors time to blend before tossing.
Roast until golden: Sweet potatoes taste best when slightly caramelized.
Serve warm or cold: Perfect for leftovers or a vegan meal prep salad.
Add fresh herbs: Parsley or green onions add crunch and brightness.
Taste and tweak: A splash of lemon or a pinch of salt wakes up the flavors.
Make it a meal: Already a fiber rich salad recipe—add avocado or nuts for extra satisfaction.
STORAGE
Store leftovers in an airtight container in the fridge for up to 3 days; freezing is not recommended as the texture will change.