How to Make a Protein-Packed Lentil and Sweet Potato Salad

This Roasted Sweet Potato and Lentil Salad is packed with plant-based protein, fiber, and rich, earthy flavors. It features spiced roasted sweet potatoes, tender lentils, and a bright vinaigrette that ties it all together beautifully.

Yields: 4-6 servings
Prep time: 25 minutes
Cook time: 30 minutes

🌟 Why You’ll Love It:

• Packed with protein and fiber
• Vegetarian (or vegan if you skip feta)
• Great for lunchboxes and meal prep
• Naturally gluten-free
• Comforting yet fresh and vibrant

Ingredients:

• 2 medium sweet potatoes, peeled and diced into 1-inch pieces
• 1 tablespoon olive oil
• ½ teaspoon salt
• ¼ teaspoon black pepper
• 1 cup brown or green lentils, rinsed
• 3 cups vegetable broth or water
• 1 red bell pepper, diced
• ½ red onion, thinly sliced
• ½ cup chopped fresh parsley
• ¼ cup crumbled feta cheese (optional)

For the Dressing:

• 3 tablespoons olive oil
• 2 tablespoons lemon juice
• 1 tablespoon Dijon mustard
• 1 clove garlic, minced
• ½ teaspoon dried oregano
• Salt and pepper to taste

Equipment:

• Large baking sheet
• Large saucepan
• Whisk
• Large mixing bowl

Step 1: Preheat oven and prepare sweet potatoes.

• Preheat your oven to 400°F (200°C). On a large baking sheet, toss the diced sweet potatoes with 1 tablespoon of olive oil, salt, and pepper. Spread them in a single layer.

Step 2: Roast the sweet potatoes.

• Roast for 20-25 minutes, flipping halfway through, until tender and slightly caramelized. Set aside to cool slightly.

Step 3: Cook the lentils.

• While the sweet potatoes are roasting, rinse the lentils thoroughly. In a large saucepan, combine the rinsed lentils and vegetable broth (or water). Bring to a boil, then reduce heat and simmer, covered, for 20-25 minutes, or until the lentils are tender but still slightly firm. Drain any excess liquid.

Step 4: Prepare the vegetables.

• Dice the red bell pepper and thinly slice the red onion. Chop the fresh parsley.

Step 5: Make the dressing.

• In a small bowl, whisk together the olive oil, lemon juice, Dijon mustard, minced garlic, dried oregano, salt, and pepper until well combined.

Step 6: Assemble the salad.

• In a large mixing bowl, combine the slightly cooled roasted sweet potatoes, cooked lentils, diced red bell pepper, sliced red onion, and chopped fresh parsley.

Step 7: Dress the salad.

• Pour the prepared dressing over the salad ingredients.

Step 8: Toss and serve.

• Gently toss everything together until well combined. If desired, sprinkle with crumbled feta cheese before serving. This salad can be served warm, at room temperature, or chilled.

💡 Pro Tips

✔ Meal prep: Roast sweet potatoes and cook lentils ahead.
✔ Extra protein: Add grilled chicken or chickpeas.
✔ Vegan swap: Skip cheese or use dairy-free feta.

🍽 Serving Ideas

• With grains: Quinoa or wild rice for a fuller meal.
• As a wrap: Stuff into a whole-wheat tortilla with hummus.
• Brunch style: Top with a poached egg.

📊 Nutrition (Per Serving, Without Cheese)

Calories: ~300 | Protein: 10g | Fat: 12g | Carbs: 40g | Fiber: 10g

🌱 Variations

• Mediterranean: Add olives, cucumber, and lemon zest.
• Spicy: Toss with harissa or chili flakes.
• Autumn twist: Swap sweet potatoes for roasted squash.

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