This vibrant French lentil and sweet potato salad is the perfect make-ahead meal that combines protein-rich lentils with sweet, grated sweet potato in a tangy apple cider vinegar dressing. Fresh herbs and sweet dates create a delightful contrast of flavors and textures that makes this nutritious salad incredibly satisfying. It’s the ideal recipe to meal prep every week during summer when you want something light, healthy, and absolutely delicious.
Ingredients
For the Salad:
- 1 cup (7 oz/200g) French Puy lentils
- 3 cups (24 fl oz/700ml) water for cooking
- 1 large sweet potato (9 oz/250g), grated
- 1/2 tsp (3g) salt for soaking
- 2 oz (50g) fresh dill and parsley, chopped
- 1/2 cup (4 oz/85g) dates, chopped
For the Dressing:
- 3 tbsp (45ml) apple cider vinegar
- 2 tbsp (30ml) oil
- 1 tbsp (15ml) sweetener of choice
- 3 garlic cloves, minced
- 1 tbsp (15ml) lemon juice
- 1/2 tsp (2g) Korean red chili flakes
- Salt to taste
Instructions
Step 1: Prepare the Lentils
Rinse French Puy lentils thoroughly under cold water to remove dust, dirt, and excess starch. Place in a medium saucepan with 3 cups of water. Bring to a boil, then reduce heat and simmer for 20-25 minutes until tender but still holding their shape. Drain and set aside to cool.
Step 2: Prepare the Sweet Potato
Grate the sweet potato using the large holes of a box grater. Place grated sweet potato in a bowl and cover with cold water. Add 1/2 teaspoon salt and let soak for 15 minutes to remove excess starch.
Step 3: Drain and Dry Sweet Potato
After soaking, rinse the grated sweet potato thoroughly under cold water and pat completely dry with paper towels or a clean kitchen towel.
Step 4: Combine Base Ingredients
In a large mixing bowl, combine the cooled cooked lentils and dried grated sweet potato. Add the chopped fresh dill and parsley, then fold in the chopped dates.
Step 5: Make the Dressing
In a small bowl, whisk together apple cider vinegar, oil, sweetener, minced garlic, lemon juice, Korean red chili flakes, and salt to taste. Mix until well combined.
Step 6: Dress the Salad
Pour the dressing over the lentil mixture and toss everything together until all ingredients are well coated with the vinaigrette.
Step 7: Let Flavors Meld
Allow the salad to sit for at least 15 minutes before serving to let the flavors develop and meld together.
Recipe Details
Prep Time: 20 minutes
Cook Time: 25 minutes
Total Time: 45 minutes (plus 15 minutes resting)
Servings: 4-6
Nutrition per serving: Calories: 285 | Protein: 12g | Carbs: 52g | Fat: 5g | Fiber: 11g | Iron: 25% DV | Folate: 45% DV | Potassium: 20% DV | Sodium: 180mg
Why This Recipe is a Nutritional Powerhouse
This French Lentil and Sweet Potato Salad delivers exceptional nutritional benefits that make it perfect for weekly meal prep. French Puy lentils are protein and fiber powerhouses, providing essential amino acids, iron, folate, and magnesium. They help stabilize blood sugar levels and promote digestive health while keeping you satisfied for hours.
Sweet potatoes contribute beta-carotene (vitamin A), vitamin C, and potassium, while their natural sweetness balances the earthy lentils perfectly. The raw preparation preserves maximum nutrients and adds a delightful crunch. Fresh herbs like dill and parsley provide antioxidants and fresh flavor, while dates offer natural sweetness plus additional fiber and potassium.
The apple cider vinegar dressing not only enhances flavor but may also help with blood sugar regulation and digestion. This plant-based salad provides complete nutrition with healthy carbohydrates, plant protein, and essential vitamins and minerals. It’s naturally vegan, gluten-free, and perfect for those following Mediterranean or whole food diets.
The combination of textures and flavors makes this salad incredibly satisfying while being light enough for summer meals. It keeps well in the refrigerator for up to 5 days, making it an excellent choice for weekly meal prep that actually gets better as the flavors develop over time.