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 cranberries or raisins; 1/4 cup feta cheese, crumbled (optional); 1/4 cup walnuts, chopped; Olive oil, salt, and pepper to taste; 3 tablespoons olive oil; 1 tablespoon apple cider vinegar; 1 teaspoon Dijon mustard; Salt and pepper to taste

Highlighted under: Natural Planning

I love preparing this Roasted Sweet Potato Lentil Salad for a fulfilling and nutritious lunch. Each bite is a delightful mix of flavors, with the sweetness of roasted sweet potatoes balancing perfectly with the earthiness of lentils. Preparing it is simple, and it keeps well in the fridge, making it perfect for meal prep. The vibrant colors make it visually appealing, and it’s packed with nutrients that fuel my day. You’ll find that this salad is not only easy to make but also incredibly satisfying and hearty.

Created by

Zara Ellington

Last updated on 2026-01-14T03:01:35.714Z

When I first made this salad, I was amazed at how such simple ingredients could come together to create something so flavorful. Roasting the sweet potatoes brings out their natural sweetness and adds a wonderful depth to the dish. I found that adding a pinch of smoked paprika enhances the flavor profile even more, making every bite exciting.

This recipe has become my go-to for lunch, especially during busy weeks. The addition of lentils not only boosts the nutritional value but also offers a satisfying texture. I like to prepare a big batch and enjoy it cold or warm throughout the week for a quick and wholesome meal.

        Why You Will Love This Recipe
        Earthy lentils paired with sweet roasted potatoes for a comforting meal
Bright, fresh flavors that awaken your palate
Simple ingredients that come together for a nutritious powerhouse

      

Choosing the Right Sweet Potatoes

For this salad, look for firm sweet potatoes with smooth skin, avoiding any with blemishes or soft spots. Generally, medium-sized sweet potatoes are preferable for even cooking and better balance with the lentils. Their natural sweetness enhances the overall flavor profile of the dish, creating that perfect contrast with the savory lentils.

When cubing the sweet potatoes, aim for uniform pieces about 1-inch in size. This allows them to roast evenly and caramelize beautifully, developing the ideal texture and flavor. Remember to coat them thoroughly in olive oil to promote browning; a light glaze will lead to a more delightful crispy exterior.

Perfectly Cooking Lentils

To achieve the best texture with your lentils, pay attention to the cooking time, which can vary based on whether you’re using pre-packaged or homemade lentils. Generally, green lentils take about 20-25 minutes to cook until tender but still hold their shape, while brown lentils cook a bit quicker at around 15-20 minutes. Be vigilant to avoid overcooking, as mushy lentils can detract from the salad's overall charm.

For a quicker option, consider using canned lentils. Just drain and rinse them under cold water before adding them to your salad. This can save you time without sacrificing flavor, and it works perfectly in a pinch.

Storage and Meal Prep Tips

This Roasted Sweet Potato Lentil Salad is fantastic for meal prep. It can be stored in an airtight container in the fridge for up to four days. If you plan on making it ahead of time, consider keeping the dressing separate until you’re ready to serve. This helps to maintain the freshness of the greens and prevents wilting.

If you want to freeze portions, place the salad without the dressing in a freezer-safe container. It’s best consumed within a couple of months. Thaw it overnight in the fridge before serving, and I recommend gently reheating the sweet potatoes and lentils to enhance the flavors again.

Ingredients

Salad 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 cranberries or raisins
1/4 cup feta cheese, crumbled (optional)
1/4 cup walnuts, chopped
Olive oil, salt, and pepper to taste

Dressing

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

Instructions

Roast the Sweet Potatoes

Preheat your oven to 425°F (220°C). Toss the cubed sweet potatoes with olive oil, salt, and pepper on a baking sheet. Roast for about 25-30 minutes or until tender and slightly caramelized, turning halfway through.

Prepare the Lentils

While the sweet potatoes are roasting, cook the lentils according to package instructions until tender. Drain and set aside.

Mix the Dressing

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

Combine Ingredients

In a large bowl, combine the roasted sweet potatoes, cooked lentils, mixed greens, red onion, cranberries, and walnuts. Drizzle with the dressing and toss gently to combine.

Serve

Serve the salad topped with crumbled feta cheese, if desired. Enjoy it warm or chilled!

Pro Tips

For added protein, consider including grilled chicken or chickpeas. This salad can be made in advance and is perfect for meal prep. It also makes a great side dish for barbecues and potlucks.

Flavor Variations

Feel free to customize the flavor of this salad with additional spices or herbs. A sprinkle of smoked paprika or cayenne can bring a delightful kick, while fresh herbs like parsley or cilantro can add freshness. For a Mediterranean twist, consider adding olives or sun-dried tomatoes to complement the feta cheese.

You can also experiment with different types of greens. While mixed greens provide a nice balance, kale or even a baby spinach blend will offer added nutrients and a different texture. Just remember to massage tougher greens lightly with a bit of olive oil to enhance their tenderness.

Serving Suggestions

This salad is wonderfully versatile and can serve as a main dish or as a hearty side. Pair it with grilled chicken or salmon for a balanced meal, or serve it alongside your favorite sandwich to keep lunch interesting. It’s also a great option for picnics or potlucks, as the flavors meld beautifully over time.

If you're looking for a creative twist, consider stuffing this salad into whole wheat pita pockets. It makes for a satisfying handheld meal that’s packed with nutrients. Just be sure not to overstuff; a few tablespoons of filling will suffice to keep it tasty and neat.

Questions About Recipes

→ Can I make this salad ahead of time?

Yes, this salad can be made a day in advance. Just keep the dressing separate until ready to serve.

→ What can I substitute for lentils?

You can use chickpeas or quinoa as a substitute for lentils in this salad.

→ Is this salad vegan?

Yes, this salad is vegan if you omit the feta cheese.

→ How can I store leftovers?

Store leftovers in an airtight container in the refrigerator for up to 4 days.