Healthy Lunch Roasted Sweet Potato Lentil Salad

Name: Healthy Lunch Roasted Sweet Potato Lentil Salad
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
Ingredients: 2 medium sweet potatoes, peeled and cubed; 1 cup cooked lentils (green or brown); 2 cups mixed greens (spinach, arugula, etc.); 1/2 red onion, diced; 1/4 cup fresh parsley, chopped; 1/4 cup fresh cilantro, chopped; Salt and pepper to taste; 3 tablespoons olive oil; 1 tablespoon balsamic vinegar; 1 teaspoon Dijon mustard; 1 teaspoon honey or maple syrup; Juice of 1 lemon

Highlighted under: Wellness Cooking

I absolutely love this Roasted Sweet Potato Lentil Salad because it’s not only healthy but also bursting with flavor. Every bite brings together the sweetness of roasted potatoes and the earthiness of lentils, making it a satisfying meal that keeps me energized throughout the day. The vibrant colors and textures make this salad a feast for the eyes too! I often prepare it in advance for quick lunches or to impress guests at dinner parties. You won't believe how easy it is to put together!

Created by

Isla Weatherford

Last updated on 2026-01-14T03:33:35.450Z

When I first tried this Roasted Sweet Potato Lentil Salad, I was amazed by how the flavors came together so beautifully. I roasted the sweet potatoes until they were perfectly caramelized, which brought out their natural sweetness and made them a delicious complement to the nutty lentils. The addition of fresh herbs, like parsley and cilantro, adds a refreshing note that brightens the dish.

What I love most about this salad is its versatility. You can easily add in other vegetables you have on hand. I sometimes throw in some spinach or kale for extra nutrition, and a squeeze of lemon enhances the flavors even more. This recipe is perfect for meal prepping as it holds up well in the fridge for several days!

        Why You'll Love This Recipe
        A nutritious blend of protein-packed lentils and sweet potatoes
Vibrant colors and textures make it visually appealing
Perfectly balanced between sweet and savory flavors

      

The Power of Lentils

Lentils are a star ingredient in this salad, not only providing protein but also a wealth of fiber and essential nutrients. They help create a filling meal that keeps you satisfied longer. When cooking lentils, ensure they are al dente to maintain their structure and prevent them from becoming mushy. For a quick option, use canned lentils, but make sure to rinse them well to remove excess sodium.

Green and brown lentils work best for this recipe due to their earthy flavor that complements the sweetness of roasted sweet potatoes. If you’re looking for variety, try red lentils; however, note that they will require less cooking time and will break down more easily. This could lead to a creamier salad texture, which can be a delightful twist.

Roasting Tips

Roasting sweet potatoes intensifies their natural sweetness and creates a delightful contrast to the earthy lentils. Make sure to cut the sweet potatoes into even-sized cubes for consistent cooking. If you find that they are not roasting evenly, consider increasing the oven temperature slightly or preheating the baking sheet to ensure they cook quickly and develop crispy edges.

For added flavor, try seasoning the sweet potatoes with spices like paprika or cumin before roasting. This not only layers flavor but also enhances the overall visual appeal of your dish, providing a hint of color and complexity to your palate.

Serving and Storing

This salad is versatile and can be enjoyed warm, at room temperature, or cold. If you prepare it in advance, allow the flavors to meld in the refrigerator for a couple of hours or overnight. Just keep in mind that the greens might soften, so add them right before serving for the best texture. For an extra protein boost, consider adding grilled chicken or chickpeas.

If you have leftovers, store the salad without the greens to maintain their crispness. Keep the dressing separate until you're ready to eat. The salad can last in the fridge for about 3-4 days, but it’s best to consume it fresh to enjoy the flavors and textures at their peak.

Ingredients

For the Salad

2 medium sweet potatoes, peeled and cubed
1 cup cooked lentils (green or brown)
2 cups mixed greens (spinach, arugula, etc.)
1/2 red onion, diced
1/4 cup fresh parsley, chopped
1/4 cup fresh cilantro, chopped
Salt and pepper to taste

For the Dressing

3 tablespoons olive oil
1 tablespoon balsamic vinegar
1 teaspoon Dijon mustard
1 teaspoon honey or maple syrup
Juice of 1 lemon

Instructions

Roast the Sweet Potatoes

Preheat your oven to 400°F (200°C). Toss the cubed sweet potatoes with 2 tablespoons of olive oil, salt, and pepper. Spread them in a single layer on a baking sheet and roast for 25-30 minutes, turning halfway through, until they are golden and tender.

Prepare the Dressing

In a small bowl, whisk together the olive oil, balsamic vinegar, Dijon mustard, honey or maple syrup, and lemon juice. Season with salt and pepper to taste.

Combine the Ingredients

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

Serve

Serve immediately or refrigerate until ready to eat. Enjoy your healthy lunch!

Pro Tips

Feel free to customize this salad by adding avocado, nuts, or seeds for extra crunch and nutrition!

Customization Ideas

Feel free to customize your Roasted Sweet Potato Lentil Salad according to seasonal ingredients. Swap sweet potatoes for butternut squash or serve it with roasted beets. These alternatives will add different flavors and nutrients while keeping the overall preparation similar. You could also play with the herbs; thyme or rosemary would be excellent substitutes for parsley and cilantro.

Add crunch with nuts or seeds like walnuts or pumpkin seeds, which can also enhance your salad's nutritional profile. This not only provides a delightful texture but increases healthy fats and proteins. Incorporate these right after combining the salad to keep them crunchy.

Dressing Variations

The dressing is crucial for balancing the flavors in this salad. Consider experimenting with different acids; if balsamic vinegar isn't to your liking, apple cider vinegar or even a splash of orange juice can provide a bright, zesty twist. For a creamier dressing, blending in some tahini or yogurt can introduce a rich texture that complements the dish beautifully.

To enhance the flavor profile, add minced garlic or a pinch of cayenne pepper to the dressing. These small adjustments can elevate your salad from simple to extraordinary, creating layers of flavor that will have your guests asking for seconds.

Scaling Up or Down

If you’re preparing this salad for a crowd, you can easily scale the recipe. Simply double or triple the quantities of sweet potatoes and lentils, and adjust the dressing ingredients accordingly. For larger gatherings, consider serving the salad in a large bowl and allowing guests to help themselves, garnished with additional herbs for a fresh look.

Conversely, if you're cooking for one or two, you can halve the recipe and still enjoy this nutritious meal. Any leftover roasted sweet potatoes or lentils can be repurposed in soups, stir-fries, or breakfast bowls, reducing food waste while maximizing your cooking efforts.

Questions About Recipes

→ Can I use canned lentils instead of cooked?

Yes, canned lentils are a great time-saver. Just rinse and drain them before adding to the salad.

→ How long does the salad last in the fridge?

The salad can last up to 4 days in the refrigerator in an airtight container.

→ Can I add other vegetables?

Absolutely! Feel free to incorporate any vegetables you have on hand. Roasted bell peppers or zucchini would be delicious additions.

→ Is this salad gluten-free?

Yes, this salad is naturally gluten-free. Just be sure to use certified gluten-free ingredients if you have a gluten sensitivity.