Kale Lentil Salad With Feta & Sweet Potatoes
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My deliciously hearty Kale Lentil Salad with feta, sweet potatoes, and creamy lemon vinaigrette is the perfect meal when your body craves roughage. This fiber and protein-packed bowl of yum is great for meal prep and is easy to make vegan.
While some salad recipes are mere accompaniments to a larger meal, this kale lentil salad is satisfying enough to stand alone. Between the dark leafy greens, tender legumes, starchy sweet potato, sharp onion, tangy feta and bright lemon dressing, every bite is an adventure of flavors and textures that’ll keep you reaching for one more bite!
If you’re looking for something lighter and more vegetable-focused, try my Classic Kale Salad. It lets the kale truly shine, while this version is heartier thanks to lentils, roasted sweet potatoes, and feta.
Ingredients & Substitutions
- Dry Green or Brown Lentils – Green lentils take the longest to cook, but retain the firmest consistency. Brown lentils get slightly softer and creamier. Feel free to use whichever you prefer!
- Sweet Potato – For cheerful color and creamy pops of starchy sweetness.
- Kale – Make sure to remove the thick stems (you can chop them and use them in soups or stews) and chop or tear the leaves into bite-sized pieces.
- Red Onion – My favorite onion for eating raw has a gorgeous magenta hue and a slightly sweet sharpness. If the onion is too pungent for you, soak the slices in cool water for 10 minutes then drain and pat dry to remove some of its “bite.”
- Feta Cheese – If you have the option, reach for feta packed in brine. Not only does it have a better consistency and flavor, it also lasts longer in the fridge!
- Toasted Almonds or Walnuts – For richness and crunch. If you can’t do nuts, swap in sunflower seeds or pepitas.
- Dried Cranberries – Optional, but nice for a pleasantly chewy texture and concentrated bites of tangy sweetness. Dried currants also work.
- Extra Virgin Olive Oil – If you have it, salad dressing is an excellent use case for cold-pressed finishing oil.
- Fresh Lemon Juice – “Fresh” is the operative word! Bottled lemon juice is duller and more bitter. You’d be better off using a nice vinegar like white wine or sherry vinegar.
- Dijon Mustard – Mustard helps emulsify the dressing, holding the oil and lemon juice in creamy suspension. In a pinch, spicy brown mustard, whole grain mustard, or even regular yellow mustard will work.
- Maple Syrup – A bit of sweetness helps balance out the tang of lemon and mustard. Honey works too!
This is just a short review of the ingredients; for the complete recipe, including quantities, scroll down to the recipe card 👇
The Best Lentils for Salads
French green lentils (Lentils de Puy) are my favorite for salads. They hold their shape beautifully after cooking, have a slightly peppery flavor, and stay firm even after being tossed with dressing.
Black beluga lentils are another excellent choice. They’re slightly smaller, look beautiful in salads, and also hold their shape very well. If you enjoy black lentils, you’ll also love my Edamame Lentil Salad.
Regular green and brown lentils are more affordable and work perfectly for salads too. Just be careful not to overcook them, they should be tender but still have a slight bite. Once cooked, drain them immediately to stop the cooking process. These varieties are also excellent for hearty recipes like Lentil Soup and Lentil Curry, where their earthy flavor and softer texture really shine.
Avoid red and yellow lentils for salads; they cook quickly and turn creamy, making them perfect for lentil patties, lentil wraps, and masoor dal but far too soft to maintain structure in a salad.
Pro Tip: Cook the lentils until just tender, then rinse or cool them immediately to keep them firm.
Kale Lentil Salad: Video Recipe
Watch the full video recipe to learn how to make the BEST Lentil Kale Salad.
Prefer the written recipe? Scroll down to the recipe box 👇
How to Make Lentil Kale Salad (Step-by-Step)
- Roast the sweet potato until golden and caramelized around the edges.
- Cook the lentils until just tender. Drain immediately and let them cool completely.
- Whisk together the olive oil, lemon juice, Dijon mustard, maple syrup, salt, and pepper.
- Pour a little dressing over the chopped kale and massage it for 1–2 minutes until softened.
- Add the lentils, roasted sweet potato, feta, red onion, almonds, and dried cranberries.
- Pour over the remaining dressing, toss everything together, taste, adjust the seasoning, and serve.
Massage The Kale (Don’t Skip This Step)
Raw kale can be tough and slightly bitter. Before assembling the salad, toss the chopped kale with about half of the dressing and massage it gently for 1–2 minutes. This helps tenderize the kale, making it more flavorful and much more enjoyable to eat.
Roast the Sweet Potato Properly
Cut your sweet potato into evenly-sized cubes and roast at high heat (400-425°F) until caramelized and tender. Don’t overcrowd the pan or they’ll steam instead of roast. A little char adds incredible flavor.
Don’t Overcook the Lentils
The key to a great kale and lentil salad is texture. Cook your lentils until just tender with a slight bite. They should hold their shape, not turn mushy.
Start checking for doneness a few minutes before the package instructions suggest, and drain them immediately when they’re ready.
More Expert Tips & Tricks
- Salt Your Lentil Cooking Water. Just like pasta, lentils absorb flavor as they cook. Add a generous pinch of salt (and a bay leaf or garlic clove if you have them) to the cooking water for better-seasoned lentils from the inside out.
- Dress the Lentils While Warm. For maximum flavor, toss your lentils with some of the dressing while they’re still warm. Let them cool to room temperature, then add the remaining ingredients and dressing before serving.
- Toast Your Nuts. Even if your nuts are labeled “roasted,” a quick toast in a dry skillet over medium heat awakens their oils and intensifies their flavor and crunch. Watch them carefully, as they go from perfect to burnt quickly.
- Adjust Seasoning Before Serving. Lentils and greens absorb dressing as they sit, so taste before serving and add more lemon juice, salt, pepper, or a drizzle of olive oil as needed to brighten everything up.
Optional Variations & Dietary Adaptations
- Let the Kale Shine – Skip the lentils, sweet potato, and feta, and turn this into a simple kale-forward salad instead. My simple kale salad is made specifically for that purpose and is the perfect choice when you’re after something lighter.
- Vegan Lentil Salad – Skip the feta cheese or swap it for crumbled vegan feta or a sprinkle of nutritional yeast for a savory, umami boost.
- Different Greens – Swap the kale for baby spinach, arugula, or massaged Swiss chard. You can also use a mix of hearty greens for added texture and flavor.
- Roasted Vegetable Swap – Trade the sweet potato for roasted butternut squash, carrots, beets, or cauliflower.
- Protein Boost – Add grilled chicken, salmon, tofu, roasted chickpeas, hard-boiled eggs, or crumbled bacon for a heartier, more filling meal.
- Different Cheese – Try goat cheese, shaved Parmesan, or crumbled blue cheese in place of feta for a different flavor profile.
- Grain Addition – Toss in cooked quinoa, farro, or wild rice to make the salad even more substantial and add extra texture.
- Nut-Free – As mentioned, sunflower seeds or pepitas are great substitutes, or try roasted chickpeas for crunch without nuts.
Have Leftover Lentils?
If you have extra lentils, here are a few delicious ways to use them:
How to Store Lentil Kale Salad
- This salad is at its best shortly after it’s assembled, when the sweet potatoes are still slightly warm, the feta is fresh, and the toasted almonds are at their crunchiest.
- Refrigerate: Store leftovers in an airtight container in the refrigerator for up to 4 days. The kale will continue to soften, but the salad will still taste great.
- Make Ahead: This salad is perfect for meal prep and can be made up to 2 days in advance. The flavors meld beautifully as it sits. For the best texture, add the toasted almonds just before serving, or store the dressing separately if you prefer the kale a little firmer.
More Healthy Salad Recipes
Kale Lentil Salad
Ingredients
For the Salad
- ¾ cup (150 g) Dry green lentils or brown
- 1 medium (250 g) Sweet potato about 250g, peeled and cut into medium cubes
- 4 cups (100 g) Kale stems removed and roughly chopped
- ½ Red onion thinly sliced
- ¾ cup (100 g) Feta cheese cut into medium cubes
- ½ cup (60 g) Almonds Or walnuts, toasted roughly chopped
- ⅓ cup (50 g) Dried cranberries (optional)
For the Dressing
- ¼ cup (60 ml) Extra virgin olive oil
- 3 tablespoons (45 ml) Fresh lemon juice
- 1 teaspoon Dijon mustard
- 1 tablespoon Maple syrup or honey
- ½ teaspoon Salt or to taste
- ¼ teaspoon Freshly ground black pepper or to taste
Instructions
- Roast the Sweet Potato: Preheat the oven to 400°F (200°C). Place the sweet potato cubes in a bowl. Season lightly with salt and pepper, drizzle with 1–2 tablespoons of olive oil, and toss until evenly coated.
- Spread the sweet potato in a single layer on a baking sheet. Roast for 20–25 minutes, stirring once halfway through, until tender and lightly caramelized. Let cool completely before adding to the salad.
- Cook the Lentils: Rinse the lentils under cold water. Place them in a saucepan with 2 cups (4800ml) water. Bring to a boil, then reduce the heat to low and simmer for 20–25 minutes, until tender but still holding their shape. Taste a few lentils to check for doneness, they should be soft but still have a slight bite. Drain any excess water and let cool completely.
- Make the dressing: In a small bowl or jar, whisk together the olive oil, lemon juice, Dijon mustard, maple syrup, salt, and pepper until well combined.
- Prepare the Kale: Remove the tough center stems from the kale leaves and roughly chop or tear the leaves. Place the kale in a large bowl. Pour over half of the dressing and add a small pinch of salt. Massage the kale with your hands for 1–2 minutes, until it softens and turns a darker green. This step makes the kale more tender and flavorful.
- Assemble the Salad: Add the cooled lentils, roasted sweet potato, red onion, toasted nuts, dried cranberries (if using), and feta cheese. Pour over the remaining dressing and toss gently until everything is evenly coated.
- Serve: Serve immediately, or refrigerate for 15–30 minutes to allow the flavors to meld.
Video
Notes
- Best Lentils for Salad: Green, brown, and black (Beluga) lentils are all excellent choices because they hold their shape after cooking. Avoid red lentils, which tend to become soft and mushy.
- Make It Vegan: Omit the feta cheese or replace it with a plant-based alternative.
- Why Massage the Kale? Raw kale can be tough, fibrous, and slightly bitter. Massaging it with a little dressing and salt helps break down the fibers, making the leaves softer, more tender, and easier to eat. It also reduces bitterness and allows the kale to absorb the dressing, giving the salad a better flavor overall.
- Add More Protein: This salad is already protein-rich thanks to the lentils and feta, but you can make it even more filling by adding grilled chicken, tuna, salmon, tofu, or hard-boiled eggs.
- Make Ahead: This salad is excellent for meal prep. You can prepare all of the components up to 2 days in advance and store them separately. Assemble the salad just before serving for the freshest texture, or combine everything ahead of time if you don’t mind the kale softening slightly.
Nutrition
FAQs
Yes! Baby kale is more tender and doesn’t need massaging, so you can skip that step and toss it straight into the salad. It has a milder flavor and softer texture than mature kale, so if you’re meal prepping, make sure to store the kale separately from the other ingredients until just before eating.
Yes! Don’t skip that step. Raw kale can be tough, fibrous, and slightly bitter. Massaging it with a little dressing and salt helps break down the fibers, making the leaves softer, more tender, and easier to eat. It also reduces bitterness and allows the kale to absorb the dressing, giving the salad a better flavor overall.
No, lentils are not a complete protein on their own since they’re low in methionine and cysteine. However, pairing them with grains, nuts, seeds, or dairy (like the feta and almonds in this salad) throughout the day provides all essential amino acids your body needs.
French green lentils (Lentils de Puy) are the best choice because they stay firm after cooking and hold their shape well. Black beluga lentils are another excellent option. Regular green or brown lentils also work well, just be careful not to overcook them, or they’ll become too soft for salad.
This salad is so delicious! I don’t use kale very often, and I never knew I needed to massage it. What a great tip! Excellent recipe, it feels like a whole meal in a bowl.