Sweet potato & lentil salad with spinach and red pepper
Enjoy a hearty and nutritious Sweet Potato & Lentil Salad packed with vibrant spinach, red pepper, and a hint of maple syrup. This easy-to-make vegan recipe features protein-rich lentils simmered in vegetable broth, tossed with roasted sweet potatoes, and seasoned to perfection with mustard and vinegar. Perfect for a wholesome lunch or side dish!
- 12 Jul 2024
- Cook time 30 min
- Prep time 5 min
- 4 Servings
- 13 Ingredients
This Sweet Potato & Lentil Salad with Spinach and Red Pepper is a nutritious and delicious recipe that's perfect for lunch or dinner. Packed with vitamins, fiber, and protein, it's an excellent option for a hearty and healthy meal. The combination of sweet potatoes, lentils, fresh greens, and a tangy dressing offers an exciting blend of flavors and textures.
Ingredients:
Instructions:
- Preheat your oven to 400°F (200°C).
- Peel and cube the sweet potatoes into bite-sized pieces.
- Place the cubed sweet potatoes on a baking sheet.
- Drizzle with 1 tablespoon of olive oil, and sprinkle with a dash of salt and black pepper.
- Toss to coat evenly and spread the potatoes out in a single layer.
- Roast in the preheated oven for about 25-30 minutes, or until tender and golden brown, stirring halfway through.
- While the sweet potatoes are roasting, rinse the lentils under cold water.
- In a medium saucepan, bring the 2 cups of vegetable broth to a boil.
- Add the lentils, then reduce the heat to a simmer.
- Cook for about 25 minutes, or until tender but not mushy. Drain any excess liquid and set aside.
- Peel and finely chop the onion.
- Mince the garlic cloves.
- Deseed and finely dice the red pepper.
- In a large skillet, heat 2 tablespoons of olive oil over medium heat.
- Add the chopped onion and sauté for about 5 minutes, or until translucent.
- Add the minced garlic and diced red pepper. Cook for another 5 minutes, stirring occasionally, until the vegetables are softened.
- Add the cooked lentils to the skillet with the sautéed vegetables.
- Stir to combine and heat through, about 3-4 minutes.
- In a small bowl, whisk together the maple syrup, vinegar, and mustard.
- In a large bowl, combine the roasted sweet potatoes, sautéed vegetables and lentils, and the fresh spinach.
- Pour the dressing over the salad.
- Toss everything gently to combine, making sure the dressing is evenly distributed.
- Taste and adjust the seasoning with salt and black pepper if needed.
- Serve the salad warm or at room temperature, and enjoy!
Tips:
- Before cooking, make sure to rinse the lentils thoroughly to remove any debris or dirt.
- Cut the sweet potatoes into evenly sized pieces to ensure they cook uniformly.
- For added flavor, toast the lentils lightly in a pan before adding them to the vegetable broth.
- Allow the sweet potato and lentil mixture to cool slightly before adding the spinach to prevent wilting.
- For a more robust flavor, consider roasting the red pepper instead of sautéing it.
- Feel free to add some crumbled feta or goat cheese for an extra layer of flavor and creaminess.
- This salad can be made ahead of time and stored in the fridge for up to three days. Just add the spinach and dressing before serving to keep it fresh.
This Sweet Potato & Lentil Salad is not only healthy but also incredibly flavorful. It's a versatile dish that can be served warm or cold, making it suitable for any time of the year. Enjoy the nourishing benefits and delightful taste of this wholesome salad.
| Nutrition Facts | |
|---|---|
| Serving Size | 330 grams |
| Energy | |
| Calories 260kcal | 10% |
| Protein | |
| Protein 14g | 9% |
| Carbohydrates | |
| Carbohydrates 50g | 14% |
| Fiber 9g | 23% |
| Sugar 7g | 7% |
| Fat | |
| Fat 11g | 13% |
| Saturated 1.58g | 5% |
| Cholesterol 0.00mg | - |
| Vitamins | |
| Vitamin A 570ug | 63% |
| Choline 60mg | 11% |
| Vitamin B1 0.54mg | 45% |
| Vitamin B2 0.23mg | 18% |
| Vitamin B3 2.16mg | 14% |
| Vitamin B6 0.57mg | 34% |
| Vitamin B9 270ug | 68% |
| Vitamin B12 0.00ug | 0% |
| Vitamin C 50mg | 55% |
| Vitamin E 1.19mg | 8% |
| Vitamin K 80ug | 65% |
| Minerals | |
| Calcium, Ca 60mg | 5% |
| Copper, Cu 0.50mg | 0% |
| Iron, Fe 4.01mg | 36% |
| Magnesium, Mg 60mg | 15% |
| Phosphorus, P 200mg | 16% |
| Potassium, K 760mg | 22% |
| Selenium, Se 1.05ug | 2% |
| Sodium, Na 460mg | 31% |
| Zinc, Zn 2.02mg | 18% |
| Water | |
| Water 240g | - |
| * Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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