Warming Lentil and Sweet Potato Salad[show_social_links]
Lentils and sweet potatoes are two of my favorite year-round super foods. They are detox-friendly, packed with nutrition, delicious, and very filling!
Loaded with fiber, folate, iron, protein, and other vitamins and minerals, lentils are a nutritional powerhouse. Adding lentils as a staple in your diet offers many health benefits, including – they aid in elimination, help lower cholesterol, balance blood sugar, help you control your weight, and also give you tons of energy.
Sweet potatoes also pack a powerful nutritional punch. They are a root veggie loaded with calcium, potassium, fiber, vitamins A and C, and contain antioxidant, anti-inflammatory, and disease-fighting components. One medium sweet potato provides you with over 100% of your daily needs for vitamin A (in the form of beta-carotene), which is a very important antioxidant.
I love sweet potatoes because they are warming and grounding, plus their natural sweetness is a fantastic way to add sweet flavors to your diet, without the added sugars. Despite their sweet flavor, sweet potatoes also help balance your blood sugar levels, and eating them as part of your main meal can help reduce your sweet cravings in the form of dessert afterwards.
This recipe combines these two wonderful foods in a warming, filling, and flavorful salad.
Warming Lentil and Sweet Potato Salad
Total time: 35 minutes
- 1 large sweet potato, peeled and cut into thin rounds, then cut into long matchsticks (or cubes)
- ½ cup green lentils
- 2 stalks celery, thinly sliced
- 1 clove garlic, peeled and minced
- 1 small red onion, peeled and thinly sliced
- 1/4 cup raw or sprouted walnuts, roughly chopped
- 2 tablespoons cider vinegar
- 1 teaspoon honey or maple syrup
- 2 teaspoons Dijon mustard
- 2 tablespoons of olive oil
- handful of arugula or microgreens
- dash of sea salt and ground pepper, to taste
1. Heat a medium pot of salted water to boiling on high. Once the water is boiling, add the sweet potato. Cook for 4 to 5 minutes, or until tender but still slightly firm. Using tongs or a slotted spoon, transfer the cooked sweet potatoes to a bowl.
2. Using the same pot of boiling water, cook lentils (using a 2:1 water to lentils ratio). Reduce to simmer and cook for about 20 minutes on low, or until tender, but not falling apart. Drain thoroughly and set aside.
3. While the lentils cook, add the chopped walnuts to a dry pan. Heat the pan on medium-high for 2 to 3 minutes, or until fragrant, stirring occasionally. Transfer the toasted walnuts to a small bowl.
4. Prepare cider vinaigrette: In a small bowl, combine the garlic, cider vinegar, honey and Dijon mustard. Season with salt and pepper to taste, then slowly whisk in 2 tablespoons olive oil until thoroughly combined.
5. In a large bowl, combine the sweet potato, celery, onion, walnuts, and lentils. Add some of the cider vinaigrette (you may have extra vinaigrette) and toss to coat. Garnish with arugula or microgreens.
This delicious lentil and sweet potato salad is light, fresh and energizing!