Sweet Potato Salad

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Sweet Potato Salad is a vibrant, hearty, and nourishing dish that beautifully balances sweet and savory notes in one wholesome bowl. Roasted cubes of sweet potato bring a caramelized richness, while green lentils add a satisfying bite and earthy depth. Tossed together with tangy red onion, fresh herbs, chewy dried cranberries, and a drizzle of creamy tahini dressing, this salad is both comforting and refreshing—perfect for any season.

Whether you’re looking for a colorful addition to your lunch rotation or a crowd-pleasing side dish for your dinner table, this salad delivers. It’s packed with plant-based protein, fiber, and bold flavors, making it a smart choice for vegans, vegetarians, or anyone seeking a healthy, filling meal. With its stunning presentation and nutrient-rich ingredients, Sweet Potato Salad easily earns its place in your weekly meal prep.

Why You’ll Love This Sweet Potato Salad

• Bursting with texture: creamy, chewy, crisp, and tender in every bite.
• Naturally vegan and gluten-free.
• Ideal for meal prep—stores well for days.
• Beautifully colorful and packed with flavor.
• Full of fiber, protein, and essential vitamins.

Preparation Phase & Tools to Use (Essential Tools and Equipment)

• Baking Sheet: For roasting the sweet potatoes evenly until golden and crisp.
• Parchment Paper: Prevents sticking and aids in easy cleanup.
• Mixing Bowls: One large bowl for tossing the salad, and a smaller one for the dressing.
• Chef’s Knife: Crucial for chopping sweet potatoes, red onion, and herbs precisely.
• Cutting Board: Offers a safe, clean surface for all your prep work.
• Strainer or Colander: For rinsing lentils after cooking.
• Whisk or Fork: To blend the tahini dressing smoothly.

These tools streamline prep time and ensure even cooking and flawless flavor distribution. Don’t skip on a sharp knife—it makes all the difference in getting uniform sweet potato cubes for consistent roasting.

Preparation Tips

Roast your sweet potatoes at high heat (around 400°F/200°C) to get that perfect caramelization. Cut them into even, bite-sized cubes so they roast uniformly. If using canned lentils, drain and rinse thoroughly to avoid a mushy texture. For added flavor, season your sweet potatoes before roasting with a mix of cumin, paprika, and garlic powder. When it comes to dressing, whisk your tahini with lemon juice and a splash of warm water to make it silky and pourable. Always add fresh herbs and onion last to preserve their bright, crisp quality.

Ingredients for this Sweet Potato Salad

• 2 medium sweet potatoes, peeled and diced into ½-inch cubes
• 1 tablespoon olive oil
• 1 teaspoon ground cumin
• ½ teaspoon smoked paprika
• Salt and pepper, to taste
• 1 cup green lentils, rinsed
• 3 cups water or vegetable broth (for cooking lentils)
• ⅓ cup red onion, finely diced
• ⅓ cup dried cranberries
• ¼ cup fresh parsley, finely chopped
• 2 tablespoons roasted sunflower seeds or pumpkin seeds (optional for crunch)

For the Tahini Dressing:

• 3 tablespoons tahini
• 2 tablespoons lemon juice
• 1 tablespoon maple syrup
• 1 tablespoon apple cider vinegar
• 1 small garlic clove, minced
• 2–4 tablespoons warm water (to thin the dressing to desired consistency)
• Salt, to taste

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Step 1: Roast the Sweet Potatoes

Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper. Toss the diced sweet potatoes with olive oil, cumin, smoked paprika, salt, and pepper. Spread them in a single layer on the baking sheet. Roast for 25–30 minutes, flipping halfway, until golden and crispy on the edges.

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Step 2: Cook the Lentils

While the sweet potatoes roast, place the lentils and water or vegetable broth in a medium saucepan. Bring to a boil, then reduce to a simmer. Cook uncovered for 20–25 minutes, or until lentils are tender but not mushy. Drain any excess liquid and set aside to cool.

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Step 3: Make the Tahini Dressing

In a small bowl, whisk together the tahini, lemon juice, maple syrup, apple cider vinegar, garlic, and salt. Add warm water a little at a time until the dressing reaches a creamy, pourable consistency.

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Step 4: Assemble the Salad

In a large mixing bowl, combine the cooked lentils, roasted sweet potatoes, red onion, dried cranberries, parsley, and sunflower seeds (if using). Drizzle the tahini dressing over the top and toss gently until well coated.

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Step 5: Serve and Enjoy

Taste and adjust seasoning if needed. Serve the salad slightly warm or chilled, depending on your preference. It makes an excellent lunch on its own or a hearty side dish with grilled mains or sandwiches.

Notes

This Sweet Potato Salad is incredibly versatile. You can easily swap ingredients based on your preferences or seasonal availability. For example, use butternut squash instead of sweet potato or try arugula in place of parsley for a peppery kick. If you’re short on time, canned lentils can be used—just rinse them well. This salad is naturally vegan, and gluten-free, and works wonderfully as a main dish or a substantial side.

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Watch Out for These Mistakes While Cooking

• Over-roasting the sweet potatoes: They should be tender and golden—not burnt. Check on them halfway through.
• Overcooking lentils: They should hold their shape and have a bit of bite. Mushy lentils will ruin the salad’s texture.
• Skipping the dressing: The tahini lemon dressing ties the dish together. Don’t leave it out or under-season it.
• Adding fresh herbs too early: Stir in parsley just before serving to keep it vibrant.
• Not balancing the flavors: Taste before serving—adjust salt, lemon juice, or maple syrup if needed.

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Storage Instructions

Store the salad in an airtight container in the refrigerator for up to 4 days. If meal prepping, keep the dressing separate and add just before eating to maintain the salad’s texture. This dish is not ideal for freezing due to the fresh herbs and dressing, which may separate or wilt upon thawing.

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Estimated Nutrition (per serving)

• Calories: 310
• Protein: 11g
• Carbohydrates: 42g
• Fiber: 9g
• Fat: 12g
• Saturated Fat: 1.5g
• Sugar: 10g
• Sodium: 220mg

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Frequently Asked Questions

Can I use canned lentils instead of cooking them from scratch?

Yes! Just rinse them thoroughly and drain well to avoid excess moisture in the salad.

Can this salad be made in advance?

Absolutely. It keeps well for several days, making it ideal for meal prep.

What’s a good substitute for tahini?

Try using almond butter or Greek yogurt for a creamy texture with a slightly different flavor.

Is this salad served warm or cold?

It can be enjoyed both ways. Warm is more comforting, while cold is refreshing and great for summer.

Can I add extra protein?

Definitely! Add chickpeas, tofu, grilled chicken, or a boiled egg for a boost.

How do I make it spicier?

Add red pepper flakes or a pinch of cayenne to the roasted sweet potatoes or dressing.

What other vegetables work well in this salad?

Roasted carrots, bell peppers, or even Brussels sprouts make great additions.

Is this recipe good for kids?

Yes, especially with the sweet potatoes and cranberries. Just go easy on the onions or spices if needed.

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Conclusion

Sweet Potato Salad is a nutrient-rich, flavor-packed dish that checks every box: healthy, hearty, colorful, and easy to make. Whether you’re serving it warm for dinner or cold as a make-ahead lunch, it delivers both comfort and nutrition in every bite. With its balance of textures and thoughtful ingredients, it’s a satisfying choice for any day of the week.

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