Have you ever found a recipe that instantly became a favorite? For me, this brown butter lentil and sweet potato salad recipe was that magical find. It happened on a chilly Sunday afternoon when I was looking for something hearty yet healthy.
I had lentils and sweet potatoes on my kitchen counter, waiting to be turned into something tasty. With a bit of inspiration from my pantry, I aimed to make a salad that was good for vegetarians and those who follow a gluten-free diet. The result was a dish that combined savory lentils, sweet potatoes, and a rich brown butter vinaigrette perfectly.
As I made this salad, the kitchen filled with the enticing smell of roasting sweet potatoes at 425ºF for 25 to 30 minutes. The lentils, simmering in 6 cups of water for about 20 minutes, added a nutritious touch. When I mixed everything with the nutty brown butter vinaigrette, it felt like magic.
This recipe, which serves 1.5 cups with 392 kcal, has become a regular in my meals. It lets me enjoy a healthy potato salad without feeling guilty.
Key Takeaways
- A delightful combination of savory lentils and sweet potatoes.
- Perfect for vegetarian and gluten-free dietary preferences.
- Healthy potato salad with a rich brown butter vinaigrette.
- Easy lentil salad recipe that is nutritious and satisfying.
- Ideal for meal prep with up to 4 days of quality storage.
Ingredients for Brown Butter Lentil & Sweet Potato Salad
This recipe combines wholesome ingredients for a tasty, healthy meal. The mix of brown butter, lentils, and sweet potatoes offers a perfect balance of texture and flavor. Here’s what you’ll need:
Main Salad Ingredients
- 1 pound sweet potatoes, peeled and diced (about 4 cups)
- 1 cup French green lentils or black lentils, rinsed
- 2 tablespoons olive oil
- Kosher salt and black pepper for seasoning
- ½ cup chopped fresh parsley leaves and tender stems
- Optional: ½ cup crumbled goat cheese for garnish
Brown Butter Vinaigrette Ingredients
- 4 tablespoons unsalted butter
- 1 tablespoon minced fresh sage leaves
- 1 tablespoon extra-virgin olive oil
- 2 tablespoons red wine vinegar
- 1 teaspoon maple syrup
- Kosher salt and black pepper to taste
This mix creates a nutritious meal, a great twist on traditional potato salad. You can find these ingredients at your local grocery store or farmer’s market. This ensures freshness and quality.
This salad serves 4 to 6 people and has about 357 calories per serving. It’s a balanced mix of carbs, protein, and healthy fats.
| Nutrition per Serving (6 servings) | |
|---|---|
| Calories | 357 |
| Total Fat | 18 grams |
| Saturated Fat | 8 grams |
| Trans Fat | 0 grams |
| Monounsaturated Fat | 8 grams |
| Polyunsaturated Fat | 1 gram |
| Carbohydrates | 38 grams |
| Dietary Fiber | 7 grams |
| Sugars | 5 grams |
| Protein | 12 grams |
| Sodium | 354 milligrams |
How to Prepare Sweet Potatoes
Before cooking sweet potatoes for salad, the best method is simple and always works. Preheat your oven to 375°F. This heat is perfect for roasting sweet potatoes to the best taste.
Start by peeling and cutting 2 pounds of sweet potatoes into ¾-inch pieces. This is about four medium-sized ones. Toss these pieces with olive oil, salt, and pepper on a baking sheet. You’ll need about 6 tablespoons of olive oil and 1 ½ teaspoons of kosher salt.
Spread the seasoned sweet potato pieces evenly on the baking sheet. This ensures they cook the same. Roast them in the oven for 15 to 25 minutes, stirring now and then. They’re done when they’re tender and golden brown.
This method makes sure the sweet potatoes are perfectly cooked. It also brings out their natural sweetness. This makes them a great addition to your whole food potato salad. Just remember to keep an eye on them and stir often for that perfect golden texture and flavor.
Cooking Perfect Lentils
Getting your lentils just right can elevate your salad. Whether it’s a cozy winter salad or a cool summer dish, mastering lentil cooking is key.
First, rinse the lentils in cold water to get rid of dirt. For our recipe, we’ll use about 1 1/2 cups of French green lentils.
Lentil Preparation Tips
I like to use vegetable broth or water. For cooking lentils for salad, start with 5 1/2 cups of liquid boiling.
Add a lot of salt to boost the flavor. Lentils soak up salt as they cook.
Once boiling, lower the heat to a simmer. This keeps the lentils firm and prevents them from getting mushy. It usually takes 20 to 25 minutes to cook them. But watch them closely, as they might need a bit more time. Cook them until they’re tender but still firm.
After they’re tender, drain the lentils. Put them back in the pot and cover them to keep warm. This helps keep the heat in without overcooking them.
These steps ensure your lentils are always perfect. Remember, the base of a fantastic salad is in the lentils.
By following these simple tips, you’ll get delicious, tender lentils for your salad. Whether you boil or simmer them, the result is always great. Enjoy making your salad!
Making Brown Butter Vinaigrette
Creating a delicious salad is more than just the main ingredients. It’s also about making a tasty vinaigrette. I’ll show you how to make brown butter and a homemade vinaigrette. This will surely impress your taste buds.
Browning the Butter
To begin, melting the butter right is key. Put 4 tablespoons of unsalted butter in a skillet over medium heat. Stir and scrape the milk solids from the bottom and sides as it melts.
Let it cook until it turns golden brown and smells nutty. The secret to making brown butter is in the color and smell.
Mixing the Vinaigrette
After the butter browns, pour it over minced fresh sage in a bowl. You’ll hear a crackle and see it foam. Once the foam goes away, mix in ¼ cup extra-virgin olive oil, 2 tablespoons red wine vinegar, and 1 teaspoon maple syrup.
Whisk everything well. Add salt and pepper to taste. This vinaigrette not only boosts the salad but also pairs well with other dishes.
Assembling the Brown Butter Lentil & Sweet Potato Salad Recipe
Assembling salad recipes is fun and rewarding. Let’s start with our Brown Butter Lentil & Sweet Potato Salad. First, mix the roasted sweet potatoes with the warm lentils in a big bowl. Use 2 medium sweet potatoes, about 1 ¼ lbs (600 g), and ½ cup (100 g) of cooked lentils.
Then, add the brown butter vinaigrette. It has 2 tbsp of extra virgin olive oil, 1 tbsp of red wine vinegar, and ½ tsp of honey. Stir it well to mix everything.
Chopped parsley adds a great aroma. Add extra salt and pepper if needed. You can also sprinkle 2 oz (60 g) of crumbled goat cheese for more flavor.
For texture, add 1 ½ oz (46 g) of slivered almonds and 3 tablespoons of toasted pepitas. Two mandarin sections can add a sweet burst of citrus.
Let the sweet potatoes cool a bit before adding the arugula. Adding dressings and avocado slices just before serving makes it easier. One medium avocado can add creaminess.
This recipe makes 3 servings and takes 40 minutes to prepare. It can be stored in the fridge for up to 3 days.
| Ingredient | Amount | Note |
|---|---|---|
| Sweet Potatoes | 1 ¼ lbs (600 g) | Roasted, approx. 2 medium |
| Olive Oil (Total) | 3 tbsp (45 ml) | For roasting and dressing |
| Dry Lentils | ½ cup (100 g) | Cooked 20-25 minutes |
| Extra Virgin Olive Oil | 2 tbsp | For dressing |
| Red Wine Vinegar | 1 tbsp | For dressing |
| Honey | ½ tsp | For dressing |
| Goat Cheese (optional) | 2 oz (60 g) | Crumbled |
| Mandarins | 2 | Separated into sections |
| Slivered Almonds | 1 ½ oz (46 g) | Optional |
| Toasted Pepitas | 3 tbsp | Optional |
This salad is great with avocado toast, crusty bread, or Tomato Basil Soup. Feel free to add roasted chickpeas or cooked quinoa for a filling meal. Happy cooking!
Conclusion
As we finish this tasty journey, my thoughts on brown butter lentil salad focus on its great taste and texture. The browned butter’s nutty flavor goes well with soft sweet potatoes. The lentils add a filling and healthy touch to the salad.
This salad is more than food; it’s a blank canvas for your taste. You can try new veggies, proteins, and herbs to make it your own.
Why pick this potato salad for your next meal? It’s not just yummy; it’s also good for you. Sweet potatoes and lentils give you lots of fiber, which is key for your gut health. Swiss chard adds more nutrients, and cilantro, almonds, and scallions make it look and taste even better.
In short, this brown butter lentil and sweet potato salad is a top pick for flavor and health. It combines nutty, sweet, and savory tastes to make your meal special. Enjoy making this salad and enjoy its unique flavors.
