This vibrant Sweet Potato Lentil Salad combines tender roasted sweet potatoes and zucchini with protein-packed lentils, peppery arugula, and tangy radicchio, all topped with creamy pesto and crumbled feta.
Rich in plant-based protein, fiber, and healthy fats, it’s low in saturated fat and perfect for meal prep or a satisfying everyday lunch or dinner that nourishes and delights.
Sweet Potato Lentil Salad
Equipment
- 3 baking sheets
- 1 baking pan
- Large Salad Bowl
- Food Processor
- Measuring Cups and Spoons
- Salad servers
- Vegetable Peeler
- Sharp Knife
- Chopping Board
Ingredients
For the Sweet Potato:
- 600 g sweet potato peeled and cubed
- 1 tsp onion powder
- ½ tsp garlic powder
- ½ tsp sea salt flakes
- 2 tbsp extra virgin olive oil
For the Zucchini:
- 1 large zucchini ≈330 g, thinly sliced
- 1 tbsp extra virgin olive oil
- ½ tsp sea salt
- Cracked black pepper to taste
For the Pesto Dressing:
- 1 cup fresh basil
- ¼ cup extra virgin olive oil
- ¼ cup pine nuts
- 1 clove garlic
- ¼ cup grated Parmesan
- 2 tbsp lemon juice
- 1 tsp white wine vinegar
- Sea salt to taste
To Serve:
- 150 g arugula
- 1 cup radicchio finely sliced
- 400 g brown lentils canned and drained
- 150 g Greek feta crumbled
- ¼ cup toasted pine nuts
Instructions
- Preheat the Oven: Begin by preheating your oven to 200°C (390°F). Ensuring your oven is fully heated before placing vegetables inside guarantees even roasting and perfectly caramelized sweet potato and zucchini. Line two baking sheets with parchment paper for easy cleanup and to prevent sticking.
- Prepare the Sweet Potato: Take 600 grams of peeled sweet potato and cut them into small, uniform cubes. Uniformity ensures all cubes cook evenly. Place the cubes in a large mixing bowl, then sprinkle with 1 teaspoon of onion powder, ½ teaspoon of garlic powder, and ½ teaspoon of sea salt flakes. Drizzle 2 tablespoons of extra virgin olive oil over the cubes and toss gently with your hands or a spatula until all pieces are evenly coated.
- Roast the Sweet Potato: Transfer the seasoned sweet potato cubes to one of the prepared baking sheets, spreading them in a single layer so they roast rather than steam. Place the tray in the preheated oven and roast for about 50 minutes. Halfway through, gently turn the cubes with a spatula to promote even browning. The sweet potatoes should be golden and slightly crisp on the outside but tender when pierced with a fork. Once done, remove from the oven and set aside to cool slightly.
- Prepare the Zucchini: While the sweet potatoes are roasting, take 1 large zucchini (around 330 grams) and slice it into thin, even rounds. Place the zucchini slices in a separate bowl, season with ½ teaspoon of sea salt and freshly cracked black pepper to taste. Drizzle 1 tablespoon of extra virgin olive oil and toss until each slice is lightly coated.
- Roast the Zucchini: Arrange the zucchini slices on the second parchment-lined baking sheet, making sure they don’t overlap to allow them to roast evenly. Place the tray in the oven and roast for approximately 40 minutes, turning the slices once halfway through. The zucchini should be tender, lightly caramelized, and have a slightly golden edge. Remove from the oven and allow them to cool slightly.
- Toast the Pine Nuts: While the vegetables are roasting, toast ¼ cup of pine nuts for added flavor and crunch. Spread them in a single layer on a small baking tray and place in the oven for 5 minutes. Remove the tray, toss the nuts, and return to the oven for another 5 minutes until lightly golden. Be vigilant during this step, as pine nuts burn quickly. Transfer the toasted nuts to a small dish and set aside.
- Make the Pesto Dressing: For a fresh, vibrant dressing, combine 1 cup fresh basil leaves, 1 clove garlic, ¼ cup pine nuts, ¼ cup grated Parmesan, ¼ cup extra virgin olive oil, 2 tablespoons lemon juice, 1 teaspoon white wine vinegar, and a pinch of sea salt in a food processor. Pulse until ingredients start to come together, then scrape down the sides with a spatula. Continue processing until the pesto reaches a smooth, creamy consistency. Adjust seasoning with extra salt or lemon juice if desired.
- Prepare the Lentils and Greens: Drain and rinse 400 grams of canned brown lentils thoroughly. In a large salad bowl, combine the lentils with 150 grams of fresh arugula and 1 cup of finely sliced radicchio. These greens add a peppery, slightly bitter balance to the sweet roasted vegetables.
- Assemble the Salad: Gently fold the roasted sweet potato cubes and zucchini slices into the bowl with lentils and greens. Add ¼ cup of the toasted pine nuts and crumble 150 grams of Greek feta on top. Toss gently to combine, ensuring the vegetables and greens are evenly mixed without breaking the delicate zucchini or sweet potato cubes.
- Dress and Serve: Drizzle the creamy pesto dressing over the assembled salad. Use salad servers or tongs to gently fold the dressing in, coating all ingredients without crushing them. Serve immediately while the roasted vegetables are still slightly warm, or chill in the refrigerator for a refreshing, make-ahead meal. This salad pairs wonderfully with crusty whole-grain bread or as a hearty side to grilled protein.
- Storage and Meal Prep Tips: To store, cover the salad bowl with cling wrap or transfer portions to airtight containers. It keeps well in the refrigerator for up to 3 days. For meal prep, store roasted vegetables, greens, and dressing separately to maintain freshness, then combine just before serving.
Notes
- For perfectly roasted sweet potatoes, cut cubes evenly and toss in olive oil and seasonings before baking.
- Ensure zucchini slices are thin and spread evenly on the tray to avoid steaming rather than roasting.
- Toast pine nuts carefully; they burn quickly and develop bitterness if left too long.
- Use canned lentils for convenience, but rinse thoroughly to reduce sodium and improve texture.
- Adjust the pesto consistency by adding more olive oil for a smoother dressing or more lemon juice for brightness.
Chef’s Secrets for Flavorful Results
To elevate this salad, consider layering textures and flavors strategically.
Roast vegetables until just golden, maintaining a tender interior with a lightly crisp exterior.
Fresh, high-quality basil is key for a vibrant pesto; if unavailable, try a mix of basil and parsley.
Toasting pine nuts separately ensures a nutty crunch without bitterness.
Finally, assemble the salad gently to prevent breaking delicate roasted vegetables, and drizzle the pesto just before serving to preserve its fresh color and flavor.
Serving Suggestions for Maximum Enjoyment
This Sweet Potato Lentil Salad is versatile and satisfying on its own or paired with additional sides.
Serve it as a hearty lunch with whole-grain bread or alongside grilled chicken or fish for dinner.
A squeeze of fresh lemon over the top enhances brightness, while a sprinkle of extra feta or pine nuts adds indulgent texture.
The salad is perfect for casual meals, picnics, or as part of a buffet spread, and it works beautifully served slightly warm or chilled.
Storage Tips to Keep Fresh
Store leftovers in an airtight container in the refrigerator for up to three days.
To maintain freshness and prevent sogginess, keep the dressing separate until ready to serve.
If meal-prepping for the week, consider storing roasted sweet potatoes and zucchini in one container, greens and lentils in another, and pesto in a small jar.
Gently combine components before serving to retain texture and flavor.
Toast pine nuts just before eating if stored separately to maintain crunch.
Frequently Asked Questions
1. Can I make this salad vegan?
Yes! Simply replace Greek feta with a plant-based cheese or omit it entirely. The salad will still be rich in protein and flavor from lentils and roasted vegetables.
2. Can I use dried lentils instead of canned?
Absolutely. Cook 200 grams of dried brown lentils according to package instructions, then cool before adding to the salad. This reduces sodium and gives more control over texture.
3. Can I prepare this salad in advance?
Yes, it’s meal-prep friendly. Keep roasted vegetables, greens, and pesto separate until ready to serve to prevent wilting. Assemble portions just before eating for best freshness.
4. How can I make the pesto extra creamy?
Add a tablespoon of water, olive oil, or a soft avocado to the food processor while blending. This creates a smoother, richer consistency without changing the flavor profile.
5. Can I swap other vegetables in this salad?
Definitely! Roasted bell peppers, carrots, or butternut squash work well. Just ensure all vegetables are cut evenly for consistent roasting and texture in the final salad.
