Wholesome & Flavorful: Your Ultimate Guide to Roasted Sweet Potato, Lentil & Rocket Salad
This hearty roasted sweet potato, lentil, and rocket salad is a vibrant celebration of flavors and textures, featuring Ras el Hanout spiced roasted sweet potatoes and carrots, protein-rich puy lentils, peppery rocket (arugula), and crunchy toasted pecans. It’s an ideal meal for any season, designed to be both satisfying and refreshingly light. Post sponsored by Appletiser.
The past summer in the UK has delivered some of the most intense heat I’ve ever experienced, making heavy, rich dishes less appealing. During such periods, my culinary preferences naturally shift towards lighter, more refreshing options. I find myself constantly craving vibrant salads and barbecue-inspired meals that help cool me down and keep me feeling energized without being weighed down. And what better way to combat the heat and truly unwind than with an ice-cold glass of Appletiser? Its crisp, natural apple sparkle is the perfect accompaniment to any meal, especially one that’s as wholesome and invigorating as this one.
Among my go-to recipes for a truly satisfying and nutritious meal, this roasted sweet potato, lentil, and rocket salad stands out. It’s not just a side dish; it’s robust enough to serve as a standalone main course, yet it remains light enough to prevent that heavy, sluggish feeling. This salad is a testament to balanced eating, generously packed with a diverse array of colorful vegetables and a significant protein boost from the hearty puy lentils and crunchy pecans. Each ingredient plays a crucial role, contributing not only to the dish’s nutritional profile but also to its delightful complexity of flavors and textures.
The Star Ingredients: A Symphony of Taste and Nutrition
At the heart of this vibrant salad are the beautifully roasted sweet potatoes and carrots. When gently tossed with olive oil and a generous amount of Ras el Hanout, these root vegetables transform in the oven. The roasting process caramelizes their natural sugars, intensifying their inherent sweetness and giving them a tender, slightly crisp edge. Ras el Hanout, a fragrant North African spice blend, infuses them with a warm, complex, and aromatic flavor profile that truly elevates the humble sweet potato and carrot beyond the ordinary. This blend typically includes cardamom, nutmeg, cinnamon, ginger, paprika, and turmeric, among others, offering a rich tapestry of taste. Sweet potatoes are a powerhouse of Vitamin A, Vitamin C, and fiber, while carrots add an extra dose of beta-carotene and antioxidants, making the base of this salad incredibly nutritious.
Adding substance and a delightful earthy note are the puy lentils. These small, dark green lentils hold their shape exceptionally well when cooked, providing a firm yet tender texture that contrasts beautifully with the softer roasted vegetables. Puy lentils are an excellent source of plant-based protein, dietary fiber, and essential minerals like iron and magnesium, contributing significantly to the salad’s heartiness and making it incredibly filling and satiating. They are a staple in many healthy diets and an ideal ingredient for anyone seeking wholesome, unprocessed foods.
The fresh rocket, also known as arugula to our American friends, introduces a wonderfully peppery and slightly bitter counterpoint to the sweetness of the roasted vegetables. Its crisp leaves add a refreshing burst of flavor and a vibrant green hue to the salad, along with an abundance of vitamins K and C, folate, and calcium. The inclusion of toasted pecans brings a crucial textural element – a delightful crunch that complements the softer components of the salad. Pecans are rich in healthy monounsaturated fats, antioxidants, and fiber, further enhancing the nutritional value of this dish while providing a satisfying richness.
The Perfect Pairing: Appletiser and Wholesome Meals
This recipe is a proud continuation of my monthly series developed for Appletiser. Each recipe in this collection is thoughtfully crafted to be the ideal companion to a refreshing glass of Appletiser, creating a harmonious and delightful dining experience. Just like the iconic sparkling apple drink, all my featured recipes are committed to being free from added sugars, focusing instead on natural sweetness and wholesome ingredients. Furthermore, every dish is designed to provide at least one portion of your recommended five-a-day, ensuring that you’re nourishing your body with every bite.
Appletiser’s natural sparkle and crisp apple flavor perfectly complement the warm spices and rich textures of this roasted sweet potato, lentil, and rocket salad. Its natural sweetness provides a refreshing contrast to the savory elements of the dish, while its light effervescence acts as a palate cleanser, making each mouthful as enjoyable as the last. It’s more than just a drink; it’s an essential component of a balanced and enjoyable meal, especially when you’re looking to stay hydrated and refreshed without compromising on healthy eating principles.
Versatility: A Salad for All Seasons and Occasions
Beyond its incredible flavor and nutritional benefits, one of the most remarkable qualities of this roasted sweet potato, lentil, and rocket salad is its immense versatility. While it’s absolutely phenomenal for summer gatherings, eaten al fresco under the sun, its inherent heartiness ensures it transitions beautifully into a comforting winter salad. The fact that it can be enjoyed warm makes it particularly appealing during colder months, offering a comforting and satisfying meal when you crave warmth without the heaviness. It’s a truly adaptable dish that proves salads aren’t just for warm weather.
This delicious and hearty salad, brimming with spiced roasted sweet potato and carrot, wholesome puy lentils, and peppery rocket (arugula), truly shines on its own as a light yet deeply satisfying meal. However, its robust flavor profile also makes it an excellent accompaniment to a variety of other dishes. Consider serving it alongside some perfectly grilled fish for a Mediterranean-inspired spread, or pair it with an assortment of kebabs – whether they are traditional meat-based, a vegetarian paneer, or plant-based tofu. Its vibrant flavors and textures will enhance any main course, and of course, an Appletiser is always the ideal refreshing drink to sip alongside your meal, providing that perfect crisp counterpoint.
Customizing Your Salad: Vegan-Friendly and Beyond
As written, this recipe is naturally vegan, making it an excellent choice for plant-based diets or anyone looking to incorporate more vegetables and legumes into their meals. However, its flexibility allows for delightful modifications. A particularly popular twist is to crumble some salty feta cheese over the top. The briny, tangy notes of the feta work exceptionally well with the inherent sweetness of the roasted vegetables and the earthy undertones of the lentils, creating a harmonious blend of flavors. For those who wish to maintain its vegan status but still desire that cheesy tang, there are numerous fantastic recipes available online for making your own homemade vegan feta from tofu or cashews. Alternatively, a sprinkle of nutritional yeast can impart a savory, cheesy flavor.
The possibilities for customization extend even further. You could experiment with different nuts, such as walnuts or almonds, for a varied crunch. Adding other roasted vegetables like bell peppers, zucchini, or red onion can introduce new layers of flavor and color. Fresh herbs like chopped mint, parsley, or cilantro can brighten the salad, while a sprinkle of toasted sesame seeds could add another dimension of texture and flavor. The pomegranate molasses dressing itself, a delightful blend of sweet and tangy, ties everything together beautifully with extra virgin olive oil, balsamic vinegar, and a squeeze of fresh lemon juice, complemented by a generous pinch of salt.
This roasted sweet potato, lentil, and rocket salad is more than just a recipe; it’s a versatile blueprint for healthy and delicious eating. Its ability to satisfy both as a light summer dish and a warm winter meal makes it a timeless favorite in any kitchen. Prepare to be delighted by the rich flavors and fulfilling nature of this vibrant, plant-forward salad.
Roasted Sweet Potato, Lentil and Rocket Salad Recipe:
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Roasted Sweet Potato, Lentil and Rocket Salad
Ingredients
Salad:
- 2 medium/large sweet potatoes
- 2 large carrots
- 1 Tbsp olive oil
- 2 heaped tsp Ras el Hanout
- 250 g (9oz) cooked puy lentils
- 60 g (2oz) rocket arugula
- 70 g (2.5oz) pecans
Dressing:
- 2 Tbsp extra virgin olive oil
- 1 Tbsp balsamic vinegar
- 1 Tbsp pomegranate molasses
- juice of ½ lemon
- generous pinch salt
Instructions
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Preheat the oven to 220°C/425°F/gas mark 7. Peel the sweet potatoes and chop into dice. Peel and slice the carrots.
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Toss the sweet potatoes and carrots with the olive oil and Ras el Hanout then spread them out in a baking tray and roast for about 30 minutes, turning them halfway through, until they are tender and lightly browned.
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Meanwhile, make the dressing. Whisk together all of the ingredients until well combined.
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Toast the pecans in a skillet until they smell nutty.
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Heat the lentils according to the instructions on the packet.
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Tip the rocket into a salad bowl and scatter over the lentils and roasted vegetables followed by the pecans. Drizzle over the dressing and serve with your favourite barbecue foods and an Appletiser.
This post is sponsored by Appletiser, thank you for supporting the brands that allow me to continue doing what I love – playing with food and making a mess of my kitchen. Your support helps bring delicious, healthy recipes like this one to life.