Sweet Potato Lentil Salad
A colorful and nutritious salad featuring roasted sweet potatoes and zucchini, protein-rich lentils, arugula, and radicchio, topped with creamy pesto and feta. High in fiber and plant-based protein, this Mediterranean-inspired dish is satisfying, easy to prepare, and perfect for meal prep or a healthy everyday lunch or dinner.
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.
