Healthy Lunch Roasted Sweet Potato Lentil Salad

Name: Healthy Lunch Roasted Sweet Potato Lentil Salad
Prep time: 15 min
Cook time: 25 min
Total time: 40 min
Yield: 4 servings
Ingredients: 2 medium sweet potatoes, peeled and diced; 1 cup cooked lentils (green or brown); 4 cups mixed greens (arugula, spinach, or kale); 1/2 red onion, thinly sliced; 1/2 cup cherry tomatoes, halved; 1/4 cup feta cheese, crumbled (optional); 1/4 cup fresh parsley, chopped; 3 tablespoons olive oil; 1 tablespoon apple cider vinegar; 1 teaspoon Dijon mustard; Salt and pepper to taste

Highlighted under: Wellness Ideas

I love making this Healthy Lunch Roasted Sweet Potato Lentil Salad because it combines hearty ingredients that keep me full and satisfied. The earthy flavor of roasted sweet potatoes, paired with protein-packed lentils, creates a nutritious meal that’s perfect for any lunch. Not only is this salad delicious, but it also showcases a beautiful array of colors, making it visually appealing. It's an ideal dish for meal prep, and I enjoy customizing it with my favorite herbs and dressing.

Created by

Marnie Calder

Last updated on 2026-01-14T02:43:37.401Z

When I first experimented with this salad, I found that the contrast between the warm roasted sweet potatoes and the cool lentils created a remarkable texture. I don't often like to combine them in a salad, but once I tasted it, I was sold. The addition of a simple vinaigrette brings out the flavors beautifully, making each bite exciting and fresh.

I learned that roasting the sweet potatoes at high heat helps caramelize their natural sugars, enhancing their flavor. I recommend checking them halfway through cooking to ensure they crisp up nicely on all sides. It’s this little trick that really takes the salad to another level!

        Why You'll Love This Recipe
        The combination of sweet and savory flavors is irresistible.
Packed with nutrients and protein, it’s a complete meal.
Versatile enough to enjoy warm or cold, perfect for meal prepping.

      

The Role of Sweet Potatoes

Sweet potatoes are not only a delicious addition to this salad but also provide a powerhouse of nutrition. Rich in vitamins A and C, fiber, and antioxidants, they contribute to a robust immune system and healthy skin. When roasted, they develop a wonderful caramelization that adds both sweetness and depth of flavor, making them the perfect balance for the earthy lentils. Be sure to choose firm sweet potatoes that have smooth, even skin for the best results in both flavor and texture.

To achieve that sought-after tender texture, aim for uniform cube sizes when dicing the sweet potatoes—about one-inch pieces are ideal. This will guarantee even cooking and ensure that each bite is infused with the delightful roasted flavor. Keep an eye on your sweet potatoes while they roast, as the cooking time can vary depending on your oven. They should be fork-tender and have golden edges for the best flavor.

Lentils: A Nutritional Powerhouse

Lentils not only add protein to this salad but also contribute essential nutrients like iron, magnesium, and folate, making this a nutrient-dense meal. I prefer using green or brown lentils for their firm texture and earthy taste; they hold up well in salads and don’t get mushy. If you're using dried lentils, remember to rinse and sort them before cooking to remove any debris. They typically take 15-20 minutes to cook in boiling water, or you can opt for canned lentils, which are a quick solution with no cooking required.

Keep in mind that seasoning your lentils during cooking is crucial. Adding a bay leaf or a few sprigs of fresh herbs can enhance their flavor significantly. Once cooked, let them cool slightly before adding them to the salad to retain their texture and prevent wilting the greens.

Customizing Your Salad

This salad can be easily customized to suit your taste. For a spicy kick, consider adding diced jalapeños or a sprinkle of red pepper flakes. If you're looking to increase the protein content even further, grilled chicken or chickpeas are excellent additions that complement the existing flavors beautifully. I love playing around with different herb combinations; fresh cilantro or basil can offer a zesty twist that's deliciously different from the traditional parsley.

For meal prep, this salad can be made in advance and stored in an airtight container in the refrigerator for up to three days. Just keep the vinaigrette separate until you're ready to serve to maintain the freshness of the greens. If you find that the leftovers start to dry out, a splash of extra olive oil or a squeeze of lemon juice can help revive the salad and brighten the flavors.

Ingredients

Gather these fresh ingredients to create a flavorful and nutritious salad.

Salad Ingredients

2 medium sweet potatoes, peeled and diced
1 cup cooked lentils (green or brown)
4 cups mixed greens (arugula, spinach, or kale)
1/2 red onion, thinly sliced
1/2 cup cherry tomatoes, halved
1/4 cup feta cheese, crumbled (optional)
1/4 cup fresh parsley, chopped

Vinaigrette

3 tablespoons olive oil
1 tablespoon apple cider vinegar
1 teaspoon Dijon mustard
Salt and pepper to taste

Once you have all your ingredients ready, you're set to assemble your delicious salad!

Instructions

Follow these simple steps to create the perfect roasted sweet potato lentil salad.

Roast the Sweet Potatoes

Preheat your oven to 425°F (220°C). Toss the diced sweet potatoes in olive oil, salt, and pepper. Spread them out on a baking sheet and roast for 20-25 minutes, or until tender and caramelized, flipping halfway through.

Prepare the Vinaigrette

In a small bowl, whisk together the olive oil, apple cider vinegar, Dijon mustard, salt, and pepper until well combined.

Assemble the Salad

In a large bowl, combine the roasted sweet potatoes, cooked lentils, mixed greens, red onion, and cherry tomatoes. Drizzle the vinaigrette over the salad and toss gently to combine.

Add Feta and Serve

Top the salad with crumbled feta cheese and fresh parsley, if desired. Serve immediately or refrigerate for later!

Enjoy your healthy and filling salad!

Pro Tips

Feel free to customize this salad with your favorite veggies or grains. Adding nuts or seeds can also provide a wonderful crunch and additional nutrients.

Tips for Perfect Roasting

For the best results when roasting sweet potatoes, ensure your baking sheet is large enough to allow for vibrant roast color and crispiness. Overcrowding can lead to steaming instead. Line your sheet with parchment paper for easy cleanup and allow the sweet potatoes to lie flat in a single layer.

If you notice your sweet potatoes are browning too quickly, reduce the oven temperature to 400°F (200°C) to slow down the caramelization process. Alternatively, if they appear undercooked after the recommended time, continue roasting them in 2-3 minute increments until tender and golden.

Vinaigrette Tips

A good vinaigrette is key to tying the flavors of this salad together. I recommend using freshly squeezed lemon juice in place of apple cider vinegar if you desire a more acidic note. You can also experiment with flavored vinegars, such as balsamic or red wine vinegar, for a different taste profile.

To store leftover vinaigrette, keep it in a tightly sealed jar in the refrigerator for up to a week. Just give it a good shake before using, as the ingredients may separate over time. You can easily adjust the ingredients based on your preference by adding more mustard for a tangy bite or honey for sweetness.

Serving Suggestions

This Roasted Sweet Potato Lentil Salad pairs wonderfully with grilled meats or seafood, making it a versatile side dish for any meal. For a vegetarian option, consider serving it alongside quinoa or in a wrap for a portable lunch that’s just as satisfying.

For a complete dining experience, accompany this salad with a light soup, like a tomato basil bisque or a hearty vegetable chowder. The combination of flavors will elevate your lunch or dinner while still keeping it healthy and balanced.

Questions About Recipes

→ Can I make this salad ahead of time?

Yes, this salad is great for meal prep! Just keep the dressing separate until you’re ready to eat.

→ What type of lentils should I use?

You can use green or brown lentils, but be sure to cook them until tender.

→ How can I store leftover salad?

Store the salad in an airtight container in the refrigerator for up to 3 days.

→ Is this salad gluten-free?

Yes, all the ingredients in this salad are gluten-free!