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This hearty roasted sweet potato lentil salad has become my go-to meal for busy weeknights and meal prep Sundays. The warm, caramelized sweet potatoes paired with protein-packed lentils create a satisfying dish that works beautifully as either a main course or side.
I first created this recipe during a particularly cold January when I was craving something both nourishing and comforting. Now it's become a weekly staple in our house, with everyone requesting their favorite variation of toppings.
Ingredients
- Sweet potatoes. Choose firm ones with smooth skin for best roasting results. Their natural sweetness caramelizes beautifully in the oven.
- Mixed lentils. These provide excellent protein and fiber. Look for varieties that hold their shape well when cooked.
- Olive oil. Use a good quality extra virgin for the best flavor profile.
- Cumin. This warming spice complements the sweetness of the potatoes perfectly.
- Italian seasoning. A convenient blend that adds depth without overwhelming the dish.
- Tahini. The creamy base for our dressing. Select one without added ingredients for the purest taste.
- Fresh garlic. Roasting transforms it into sweet, mellow flavor bombs that elevate the entire dish.
- Fresh parsley. Adds brightness and color. Choose bunches with perky, vibrant leaves.
- Lime juice. The acidity balances the rich tahini and sweet potatoes. Select juicy limes that feel heavy for their size.
- Almonds. Provides essential crunch. Toasted ones offer even more flavor.
Step-by-Step Instructions
- Prep the sweet potatoes.
- Cut them into even wedges to ensure they cook at the same rate. Toss them thoroughly with the oil and seasonings to ensure every piece gets flavored. The oil helps the potatoes caramelize properly.
- Roast the vegetables.
- Place them in a single layer with space between pieces for proper browning. The 375°F temperature is perfect for caramelizing without burning. After 25 minutes of roasting, you should start to see beautiful golden edges forming.
- Cook the lentils.
- Follow your package instructions carefully as different varieties require different cooking times. The lentils should be tender but still maintain their shape. Overcooked lentils will turn mushy and affect the texture of the final dish.
- Roast the garlic.
- Wrapping the garlic properly is crucial. The parchment or foil creates a steaming environment that transforms the garlic into a sweet, spreadable consistency. You will know it's done when you can easily pierce it with a fork.
- Prepare the dressing.
- Whisk all ingredients thoroughly before adding water gradually. This approach allows you to control the consistency precisely. The dressing should coat the back of a spoon but still be pourable.
- Combine and serve.
- Toss everything while still warm for the best flavor absorption. Reserve some dressing for drizzling on top to create visual appeal and ensure every bite has maximum flavor.
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The roasted garlic is absolutely my favorite element of this recipe. I discovered its transformative power years ago and now include it in countless dishes. Something magical happens when garlic slowly roasts, turning from sharp and pungent to mellow and almost sweet. My husband, who once claimed to dislike tahini, now requests this dressing weekly.
Make-Ahead Options
This salad shines as a meal prep superstar. You can prepare all components separately up to three days ahead. Store the roasted vegetables, cooked lentils, and dressing in separate containers in the refrigerator. When ready to serve, simply warm the vegetables and lentils slightly in the microwave or enjoy them cold, then toss with the dressing. The flavors actually develop and improve overnight, making this an excellent dish to prepare in advance for gatherings.
Endless Variations
The beauty of this recipe lies in its flexibility. In spring, try adding roasted asparagus or fresh peas. Summer calls for zucchini or cherry tomatoes added in the last 15 minutes of roasting. Fall begs for roasted Brussels sprouts or butternut squash alongside the sweet potatoes. Winter greens like kale can be massaged with some of the dressing and used as a base. For added protein, crispy chickpeas make a wonderful topping, or serve with a poached egg for a breakfast variation.
Serving Suggestions
Serve this salad as a standalone meal for a satisfying lunch, or pair it with a simple protein for dinner. It makes a wonderful side dish alongside grilled fish or chicken for omnivores. For a beautiful presentation at gatherings, serve it on a large platter with the dressing drizzled artfully over top and garnished with extra herbs and chopped almonds. This dish is equally at home at a casual weeknight dinner or an elegant dinner party.
Nutritional Benefits
This dish is truly a nutritional powerhouse. Sweet potatoes provide beta carotene, vitamin C and fiber. Lentils contribute plant-based protein, iron, and B vitamins. The tahini adds healthy fats and calcium, while the olive oil delivers heart-healthy monounsaturated fats. Fresh herbs like parsley provide vitamin K and antioxidants. Together, these ingredients create a well-balanced meal that supports sustained energy and satisfaction. The complex carbohydrates from the sweet potatoes paired with the protein and fiber from lentils help maintain stable blood sugar levels.
Recipe Q&A
- → Can I make this sweet potato lentil salad ahead of time?
Yes! This dish stores beautifully in an airtight container for up to 4 days in the refrigerator. You can keep the dressing separate or toss everything together before storing. The flavors often develop and improve after a day in the refrigerator.
- → What can I substitute for tahini in the dressing?
If you don't have tahini on hand, you can substitute an equal amount of cashew butter or almond butter. The flavor profile will change slightly, but both alternatives will provide a similar creamy texture and nutty undertones to complement the sweet potatoes and lentils.
- → How can I add more vegetables to this dish?
This dish is very adaptable! You can add washed and chopped kale, zucchini, or Brussels sprouts to the baking sheet when you add the lentils. Note that Brussels sprouts might need additional cooking time. You could also toss in baby spinach right before serving to let it wilt from the warmth of the other ingredients.
- → What type of lentils work best in this salad?
Mixed lentils work well in this dish, but you could also use solely green, brown, or black lentils as they hold their shape after cooking. Red lentils tend to break down too much and become mushy, so they're not ideal for this particular preparation where distinct lentil texture is desired.
- → Is this sweet potato lentil dish served hot or cold?
This dish is designed to be served warm, right after the sweet potatoes and lentils come out of the oven and are tossed with the dressing. However, it also tastes delicious at room temperature or cold from the refrigerator as leftovers, making it versatile for meal prep or picnics.
- → How can I make this dish more filling?
To make this dish even more substantial, consider adding cooked quinoa or farro, doubling the lentil portion, or including more nuts like walnuts or pepitas. You could also serve it alongside a protein of your choice or with a side of crusty whole grain bread.