Lunch

Mediterranean Lentil and Sweet Potato Salad

This Mediterranean lentil and sweet potato salad will become a staple! Lentils paired with roasted sweet potatoes and topped with crunchy almonds and juicy mandarins.

Mediterranean Lentil and Sweet Potato Salad

Lentils are a weekly food in our home. The classic and much-loved Greek lentil stew is served at least once a week. It is so easy to make and it’s perfect for those days when we are busy. Lots of protein and fiber to keep us full. The next day we take the leftovers and mix them with some tasty additions such as Kalamata olives, sun-dried tomatoes and capers and have it cold. Yum!

For this recipe I added some sweet potatoes and mandarins for a bit of tartness and then sprinkled it with crunchy almonds, loved it! Such a hearty and delicious salad which is perfect for anytime of the day. Preparing this salad, I was thinking of its nutritional value, rich in beta-carotene and vitamin C, two nutrients that can keep your immune system strong. Plus, you get plenty of plant protein, fiber, and good fats.

Mediterranean Lentil with Sweet Potato Salad Ingredients

Mediterranean Lentil with Sweet Potato Salad Ingredients
  • Sweet Potatoes: I peel and chop before roasting.
  • Lentils: The lentils I use are small brown lentils. Red lentils will have a different flavor and require less cooking time.
  • Mandarins: You want a citrus fruit to provide some tanginess. Orange sections cut in half work good too.
  • Almonds: Almonds are thinly sliced or slivered. You can find them already slices, otherwise you can also chop them.
  • Feta: Feta is optional, but if you are not avoiding dairy, it really makes the dish even tastier.

How to make Mediterranean Lentil and Sweet Potato Salad

Mediterranean Lentil and Sweet Potato Salad

1. Preheat the oven at 400 F (200 C). Prepare a baking pan by covering it with aluminum foil. Place the sweet potato cubes in a bowl and add 1 tbsp olive oil and toss until all the pieces are coated with the oil. Sprinkle a pinch of fine salt and a some found black pepper. Spread on the pan in one layer and roast for about 30 minutes until soft but not falling apart.

2. In a pot place the lentils with a bay leaf and about 2 cups of boiling water. Simmer for 20-25 minutes until soft, but not mushy and drain. Set aside.

3. In a small bowl you can prepare the dressing by mixing 2 tbsp extra virgin olive oil, 1 tbsp vinegar and tsp honey. Mix well until the dressing thickens. Set aside.

4. Assemble the salad by placing the lentils and sweet potatoes in a bowl, toss gently, add ½ of the dressing and toss. Add the mandarins, sprinkle with the almonds and feta (if using), drizzle the rest of the dressing and finish with some parsley, thick sea salt and freshly ground pepper. Enjoy!

Make ahead

You can roast the sweet potatoes a day ahead and also pre-boil the lentils a day ahead. Store both tightly covered in the refrigerator.

How to store

Store up to 3 days covered in the refrigerator.

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Mediterranean Lentil and Sweet Potato Salad

Mediterranean Lentil and Sweet Potato Salad

This Mediterranean lentil and sweet potato salad will become a staple!Lentils paired with roasted sweet potatoes and topped with crunchy almonds andjuicy mandarins.

Course: Salad

Cuisine: Greek, Mediterranean

Author: OliveTomato.com

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Ingredients

  • 1 ¼ lbs (600 g) pound sweet potatoes (about 2 medium) peeled and cut in ½ inch cubes
  • 3 tbsp (45 ml) Extra virgin olive oil
  • ½ cup (100 g) dry lentils
  • 1 bay leaf
  • 1 tbsp red wine vinegar
  • ½ tsp honey
  • 2 mandarins separated in sections
  • 1 ½ oz (46 g) slivered almonds
  • 1 tbsp finely chopped parsley
  • 2 oz (60 g) crumbled feta optional

Instructions

  • Preheat the oven at 400 F (200 C). Prepare a baking pan by covering it with aluminum foil.

  • Place the sweet potato cubes in a bowl and add 1 tbsp olive oil and toss until all the pieces are coated with the oil. Sprinkle a pinch of fine salt and a some found black pepper. Spread on the pan in one layer and roast for about 30 minutes until soft but not falling apart.

  • In a pot place the lentils with a bay leaf and about 2 cups of boiling water. Simmer for 20-25 minutes until soft, but not mushy and drain. Set aside.

  • In a small bowl you can prepare the dressing by mixing 2 tbsp extra virgin olive oil, 1 tbsp vinegar and tsp honey. Mix well until the dressing thickens. Set aside.

  • Assemble the salad by placing the lentils and sweet potatoes in a bowl, toss gently, add ½ of the dressing and toss. Add the mandarins, sprinkle with the almonds and feta (if using), drizzle the rest of the dressing and finish with some parsley, thick sea salt and freshly ground pepper. Enjoy!

Notes

Make ahead


You can roast the sweet potatoes a day ahead and also pre boil the lentils a day ahead. Store both tightly covered in the refrigerator.

How to store


Store up to 3 days covered in the refrigerator.

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Photos by Elena Paravantes © All Rights Reserved

Elena Paravantes, RDN is a Registered Dietitian Nutritionist, Writer and consultant specializing in the Mediterranean Diet and Cuisine. She has been active as a clinician, consultant and lecturer for 20 years, both in the U.S. and Greece. An expert on the Greek Mediterranean Diet, her interviews and articles have been published in many publications including CNN, U.S. News and World Report, Prevention, NPR, and Shape. Elena has collaborated with a number of organizations including Loyola University, Yale University, University of Missouri, Louisiana State University, and the American College of Greece.

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