Sweet potato and brown lentil salad
Sweet potato and brown lentil salad is one of my favorite dishes. It is nutritious, fresh, and so delicious.
This is a great recipe to incorporate into your weight loss diet plan because it will keep you fuller longer since it contains a hearty combination of protein and fiber.
Lentils are a great addition to a vegetarian diet. They are rich in protein, potassium, and fiber.
Since this sweet potato lentil salad is healthy and very filling, I recommend it as a nutritious lunch or a go-to for your lunchbox.
I make this recipe with roasted sweet potatoes, marinated red onions, roasted red peppers, brown lentils, and fresh parsley. To add even more flavor and protein, crumble some organic feta cheese on top. Its creamy texture pairs perfectly with the rest of the ingredients.
When I use lentils in salads, I like to use a special seasoning called sumac, which is optional in this recipe.
Sumac is an essential ingredient in Middle Eastern cooking and has a slightly tart, smoky, and spicy flavor. It has a red color and is extracted from sumac berries.
I used brown lentils because they hold their shape when we toss them in the salad and have more bite than red lentils.
Why are sweet potatoes good for you?
Sweet potatoes have a well-deserved place in my diet. Other superfoods, green vegetables, and supplements have helped me keep endometriosis at bay and get well through menopause.
Sweet potatoes are rich in beta-carotene, converted to vitamin A, and known to support the vision and the immune system. The addition of fat can increase the absorption of vitamin A.
Sweet potatoes keep your gut healthy, which is essential for maintaining your hormone balance. Studies have shown that nearly 70 percent of our immune system is in the gut.
Sweet potatoes are fiber-rich, which supports a healthy gut microbiome (the good bacteria in your gut) and helps with weight loss by limiting overeating. Foods rich in fiber can help prevent menopausal weight gain.
Sweet potatoes are also a healthy source of carbohydrates rich in magnesium, potassium, and other nutrients with powerful anti-inflammatory properties. Both magnesium and potassium are essential for keeping high blood pressure under control.
Women with endometriosis and menopausal women should include sweet potatoes in their diet.
What are the ingredients for this sweet potato and brown lentil salad?
One can of 400 g organic brown lentils (240 g if drained).
Two large orange sweet potatoes cut into bite-sized cubes
Crumbled feta cheese
Two grilled red peppers
Two medium red onions
Two good handfuls of fresh parsley (leaf parsley)
Three cloves garlic, finely chopped
Three teaspoons sumac (optional)
½ teaspoon ground organic turmeric
Three tablespoons apple cider vinegar or to taste
Four tablespoons extra virgin olive oil
One tablespoon of fresh lemon juice
Salt and pepper to taste
Note: Opt for organic lentils, as conventional lentils are heavily sprayed with pesticides that contain xenoestrogens that can trigger endometriosis flare-ups.
How to prepare this sweet potato and brown lentil salad recipe?
Makes four servings
Step 1: Marinate the onions.
Note: I prefer to marinate the onions because they are too strong, and I have a sensitive stomach. Marinating makes the onions easier to digest and mellows the onion flavor. I use green onions or shallots, which have a milder flavor than onions.
Place the finely chopped onions, salt, two tablespoons of apple cider vinegar, one tablespoon of olive oil, and two teaspoons of sumac in a medium bowl.
Mix the onions until they are evenly coated.
Let them sit for at least 30 minutes.
Step 2 Grill the peppers.
You can also buy jarred peppers at the store.
For small quantities, I prefer to grill them myself on the stove.
Place the peppers directly on the flame of your stove.
Use tongs to turn the peppers over on all sides.
When the peppers are evenly charred, cover them in a medium bowl.
Let them steam for 30 minutes. This will allow you to peel off the skin easily.
Peel and seed them.
Cut them into bite-sized pieces.
Step 3 Bake sweet potatoes.
Preheat the oven to 190 Celsius.
Peel the sweet potato and cut it into bite-sized pieces
Place them in a baking dish and toss them with olive oil, turmeric, salt, and pepper.
Place the sweet potatoes in a single layer on a baking sheet
Roast them for about 20 to 25 minutes or until they are fork tender
Step 4 Prepare the lentils.
Place the lentils in a colander, rinse them under cold water, and drain.
Place a saucepan over medium heat.
Add a tablespoon of olive oil and the minced garlic cloves and sauté until golden.
Stir in the lentils, one tablespoon of lemon juice, one teaspoon of sumac, and the turmeric.
Cook the lentils until the water is cooked out. This will take less than 5 minutes.
Add the hot lentils to the onion marinade and stir. The lentils will absorb the flavor of the onions.
Step 5: Mix all ingredients
Add the remaining ingredients to the onion and lentil mixture: finely chopped grilled peppers, baked sweet potatoes, chopped parsley, and feta crumbles.
Stir until everything is evenly mixed.
Season to taste.
Let the sweet potato and lentil salad sit for at least 30 minutes to allow the flavors to combine.
Serving suggestion: Serve this sweet potato and brown lentil salad with your favorite leafy greens. I prefer organic baby spinach with a splash of apple cider vinegar, organic extra virgin olive oil, salt, and pepper.
A few things about lentils.
Lentils and estrogen:
Although lentils are a great source of plant protein and fiber, you must be careful and enjoy them in moderation, especially if you have endometriosis.
However, they are a great addition to your diet if you are menopausal. They are rich in protein, potassium, and fiber.
Lentils and endometriosis:
Lentils are a rich source of phytoestrogens, which can lead to estrogen dominance if eaten regularly. If you have endometriosis or another estrogen-dominance condition, remember that moderation is key to avoiding hormonal imbalance, even in healthy foods.
Opt for organic lentils, as conventional lentils are heavily sprayed with pesticides that contain xenoestrogens that can trigger endometriosis flare-ups.
Lentils and menopause:
As estrogen levels drop during menopause, foods containing phytoestrogens balance hormones, combat estrogen deficiencies, and support your health.
Eating foods with estrogenic properties (such as lentils, green beans, beans, cashews, almonds, berries, etc.) can be an alternative to hormone replacement therapy. I look forward to hearing from you.
If you recreate this sweet potato and brown lentil salad recipe, let me know by sharing your pictures on Instagram and tagging it with the hashtag #healthywomanstyle, or leave a comment below.
Wishing you a spring full of inspiration, delicious salads, and good things,
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