Kale Lentil Salad

A colorful salad with kale, lentils, roasted sweet potatoes, feta cheese cubes, almonds, red onions, and raisins in a patterned bowl on a table.

5 from 1 vote

Nutritious Kale Lentil Salad with sweet potato, red onion, feta, and maple Dijon dressing. A satisfying vegetarian meal that's great for lunch!

Prep Time15

Cook Time30

Total Time45

Course: lunch, Salad, Side Dish

Cuisine: American, Mediterranean

Keyword: healthy, nutritious

Servings:

Calories: 534kcal

Ingredients

For the Salad

¾ cup Dry green lentils or brown
1 medium Sweet potato about 250g, peeled and cut into medium cubes
4 cups Kale stems removed and roughly chopped
½ Red onion thinly sliced
¾ cup Feta cheese cut into medium cubes
½ cup Almonds Or walnuts, toasted roughly chopped
⅓ cup Dried cranberries (optional)

For the Dressing

¼ cup Extra virgin olive oil
3 tablespoons 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

US Customary - Metric

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