Lentil Salad with Pumpkin and Sweet Potatoes, a nutritious, colorful dish rich in autumn flavors perfect to serve as a one-dish meal.
It’s an easy recipe to prepare, combining seasonal ingredients to create a delicious and balanced mix. Lentils, rich in protein and fiber, perfectly match the sweetness of the pumpkin and sweet potatoes, for a dish that can be enjoyed hot or cold. It’s ideal for a healthy meal and can be prepared in advance.
This salad is not only tasty but also suitable for those following a vegetarian or vegan diet, as well as being naturally gluten-free. You can customize it with fresh herbs and a drizzle of extra virgin olive oil to enhance all the flavors. Perfect for weekday meals or to take with you for a lunch on the go, this recipe will win you over with its simplicity and versatility.
At the end of the recipe, in the FAQ section, I answered some questions regarding this preparation. If you have other doubts or curiosities, leave a comment or use the contact form at the end of the page.
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- Difficulty: Very Easy
- Cost: Economical
- Preparation time: 20 Minutes
- Portions: 4 People
- Cooking methods: Stove, Oven
- Cuisine: Italian
- Seasonality: Autumn, Winter
- Energy 261.22 (Kcal)
- Carbohydrates 33.74 (g) of which sugars 5.52 (g)
- Proteins 10.49 (g)
- Fat 9.59 (g) of which saturated 1.71 (g)of which unsaturated 1.69 (g)
- Fibers 7.11 (g)
- Sodium 195.05 (mg)
Indicative values for a portion of 200 g processed in an automated way starting from the nutritional information available on the CREA* and FoodData Central** databases. It is not food and / or nutritional advice.
* CREATES Food and Nutrition Research Center: https://www.crea.gov.it/alimenti-e-nutrizione https://www.alimentinutrizione.it ** U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. https://fdc.nal.usda.gov
Ingredients
- 1 cup dry lentils
- 2 1/2 cups delica pumpkin
- 1 Sweet potato (or yam)
- to taste salt
- to taste extra virgin olive oil
- 1 sprig rosemary
- chives (optional)
Tools
- Cutting Board
- Knife
- Baking Sheet
- Pot
- Salad Bowl
Recipe for Lentil Salad with Pumpkin and Sweet Potatoes
Start preparing the lentil salad with pumpkin and sweet potatoes by peeling the sweet potato and cutting it into pieces.
Cut the pumpkin and remove the seeds. You can leave the skin on if you like.
Place everything on the oven tray and season with salt and extra virgin olive oil.
Add some rosemary as well.
Bake the pumpkin and sweet potato in a preheated oven at 430°F (220°C) for 40 minutes, turning them halfway through.
Soak the lentils in water for a couple of hours.
Rinse them and be careful to remove any bits of dirt and small stones.
Cook them in salted boiling water for 30 minutes.
Drain the lentils and transfer them to a salad bowl.
Add the roasted pumpkin and sweet potatoes.
If you like, you can enrich your salad with chopped chives, but this is optional.
Finish the preparation of the lentil salad with pumpkin and sweet potatoes with a drizzle of raw extra virgin olive oil.
If pumpkin is an ingredient you love to cook, don’t miss the collection SWEET AND SAVORY PUMPKIN RECIPES.
Lentil Salad with Pumpkin and Sweet Potatoes
Check this section to clarify your doubts, if you don’t find the answer to your question, comment or write to me using the form below.
With lentils, I also made Carrot and Lentil Cream
Can I prepare this salad in advance?
Yes, the lentil salad with pumpkin and sweet potatoes is very suitable for advance preparation. You can store it in the refrigerator for 2-3 days in an airtight container. However, we recommend adding the dressing (oil, lemon juice, etc.) just before serving to keep the flavors fresh.
Can I freeze the salad?
The lentil salad does not freeze well due to the texture of the sweet potatoes and pumpkin, which may become mushy. It is advisable to consume it fresh.
Can I use canned lentils?
Absolutely! If you’re short on time, you can use canned pre-cooked lentils. Make sure to rinse them well under running water.
What variations can I make?
You can customize the salad by adding ingredients like fresh spinach, kale, crumbled feta, or pomegranate seeds for a fresh and crunchy touch.
Did you know that with lentils you can prepare Gluten-Free Lentil Burgers that are also vegan?
For questions, curiosities, or if you want to collaborate with me, use the contact form below:
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