Brown Lentil & Sweet Potato Salad
Brown lentil and sweet potato salad.
Why this is peri-perfect… This hearty lentil, sweet potato, and chicken (or tofu) salad is a protein- and fibre-packed powerhouse designed to keep energy steady and hormones happy. Lentils and chicken provide a strong protein hit to maintain lean muscle, while sweet potato and spinach deliver slow-release carbs, fibre, and antioxidants for gut health and satiety. Feta cheese and walnuts add creamy texture and healthy fats that support hormone balance and keep you full. A zesty lemon-Dijon dressing brightens the flavours while keeping calories in check, and optional herbs and spices add antioxidants and anti-inflammatory benefits. It’s a vibrant, nourishing, family-friendly winner that satisfies cravings while nourishing your body from the inside out.
Ingredients:
2 x 400g tins brown lentils, drained and rinsed
400g sweet potato, peeled and cubed
3 cups baby spinach
120g low-fat feta cheese, crumbled
300g cooked chicken breast or firm tofu (for a vegetarian option)
1 tbsp olive oil (for roasting)
2 tbsp lemon juice
1 tsp Dijon mustard
2 tbsp (about 20g) toasted walnuts, roughly chopped
Salt and pepper, to taste
Fresh parsley or mint, chopped
Optional: smoked paprika or cumin for extra flavour
Instructions:
1. Roast the sweet potato:
Preheat oven to 200°C (390°F). Toss cubed sweet potato with olive oil, a pinch of salt, and optional smoked paprika or cumin. Roast for 25–30 minutes or until golden and soft. Let cool slightly.
2. Prep the protein:
Shred or dice the cooked chicken (or cube and pan-fry tofu if preferred). Set aside.
3. Make the dressing:
In a small bowl, whisk together lemon juice, Dijon mustard, salt, and pepper.
4. Assemble the salad:
In a large bowl, combine: Lentils, Roasted sweet potato, Spinach or kale (massage kale with a few drops of lemon juice if using, Chicken or tofu, Crumbled feta, Toasted walnuts, Fresh herbs. Drizzle with dressing and toss gently to combine.
Per serve: approx. 400 calories, 30g protein
Brown lentil and sweet potato salad.
Brown lentil and sweet potato salad.