Introduction

If you’re looking for a satisfying, gluten-free meal that is rich in nutrients and bursting with flavor, this Gluten-Free Brown Butter Lentil and Sweet Potato Salad is the perfect recipe to try. Combining the earthy flavor of lentils with the natural sweetness of roasted sweet potatoes, this salad makes for a deliciously balanced dish. The brown butter dressing, with its nutty and slightly caramelized flavor, takes the meal to another level, making it a great option for both lunch and dinner.

Lentils are a powerhouse legume that pack a punch of protein, fiber, and iron, making them a fantastic base for a hearty meal. Not only are they gluten-free, but they’re also versatile and absorb the flavors of whatever they are cooked with. Sweet potatoes, on the other hand, are a great source of vitamin A, fiber, and potassium, which contribute to a balanced and nutrient-rich diet. Together, these ingredients create a filling and nutritious dish that is perfect for those following a gluten-free lifestyle or anyone looking for a wholesome, delicious meal.

Whether you’re preparing this salad for a busy weeknight meal or a weekend lunch, it’s simple to make, highly customizable, and offers a variety of textures and flavors. Let’s walk through the steps to prepare this delicious salad that will surely become a favorite in your meal rotation.

Ingredients List

For the Salad:

  • 1 cup dried green or brown lentils, rinsed and drained
  • 2 medium sweet potatoes, peeled and diced
  • 2 tablespoons olive oil
  • 1 teaspoon ground cumin
  • ½ teaspoon smoked paprika
  • Salt and pepper to taste
  • 2 cups baby spinach or arugula (optional)
  • ¼ cup toasted pumpkin seeds or sunflower seeds
  • ¼ cup crumbled feta cheese (optional for serving)

For the Brown Butter Dressing:

  • 4 tablespoons unsalted butter
  • 2 tablespoons olive oil
  • 1 tablespoon apple cider vinegar
  • 1 tablespoon Dijon mustard
  • 1 teaspoon honey or maple syrup
  • 1 garlic clove, minced
  • Salt and pepper to taste

Substitutions and Tips:

  • For a vegan option: Substitute the butter with a plant-based alternative, such as vegan butter, and omit the feta cheese.
  • Make it nut-free: Use sunflower seeds instead of pumpkin seeds for a nut-free crunch.
  • Add some protein: If you’re looking for more protein, grilled chicken or tofu pairs well with the flavors in this salad.

Step-by-Step Instructions

Roasting the Sweet Potatoes:

  1. Preheat the Oven: Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper for easy cleanup.
  2. Season the Sweet Potatoes: In a large bowl, toss the diced sweet potatoes with olive oil, ground cumin, smoked paprika, salt, and pepper until they are evenly coated.
  3. Roast the Sweet Potatoes: Spread the seasoned sweet potatoes in an even layer on the prepared baking sheet. Roast for 25-30 minutes, turning halfway through, until the sweet potatoes are tender and slightly caramelized on the edges. Remove from the oven and set aside to cool slightly.

Cooking the Lentils:

  1. Rinse the Lentils: While the sweet potatoes are roasting, rinse the lentils under cold water to remove any debris or dirt.
  2. Cook the Lentils: In a medium saucepan, combine the lentils with 3 cups of water. Bring to a boil over medium-high heat, then reduce the heat to low and let the lentils simmer for 20-25 minutes, or until tender but not mushy.
  3. Drain the Lentils: Once the lentils are cooked, drain any excess water and season them with salt and pepper. Set aside to cool.

Preparing the Brown Butter Dressing:

  1. Brown the Butter: In a small saucepan, melt the butter over medium heat. Continue cooking the butter, stirring occasionally, until it turns a golden brown color and has a nutty aroma. Be careful not to burn the butter, as it can go from browned to burnt quickly. Once browned, remove from heat and let cool slightly.
  2. Make the Dressing: In a small mixing bowl, whisk together the browned butter, olive oil, apple cider vinegar, Dijon mustard, honey or maple syrup, and minced garlic. Season with salt and pepper to taste.

Assembling the Salad:

  1. Mix the Salad: In a large mixing bowl, combine the cooked lentils and roasted sweet potatoes. Add the baby spinach or arugula if using, and toss to combine.
  2. Add the Dressing: Pour the brown butter dressing over the salad and toss gently to coat all the ingredients evenly.
  3. Top with Garnishes: Just before serving, sprinkle the salad with toasted pumpkin seeds and crumbled feta cheese (if using) for added flavor and texture.

Tips for Success

  1. Don’t Overcook the Lentils: Be sure to monitor the lentils while they are cooking. Overcooked lentils can become mushy, which will affect the texture of the salad. Aim for tender but still slightly firm lentils.
  2. Make Ahead: You can prepare the lentils and roast the sweet potatoes ahead of time. Store them separately in airtight containers in the refrigerator and assemble the salad just before serving.
  3. Use Fresh Greens: If adding greens like spinach or arugula, wait until just before serving to toss them into the salad to prevent them from wilting.

Recipe Variations

  1. Spicy Kick: If you enjoy a bit of heat, add a pinch of red pepper flakes or a diced jalapeño to the dressing for a spicy twist.
  2. Add Grains: For a heartier meal, toss in some cooked quinoa or brown rice along with the lentils.
  3. Vegetable Swap: Not a fan of sweet potatoes? Substitute them with butternut squash, carrots, or even roasted beets for a different flavor profile.
  4. Herbaceous Flavor: Add fresh herbs like parsley, cilantro, or mint to brighten up the dish and add a burst of freshness.

Serving Suggestions

This Gluten-Free Brown Butter Lentil and Sweet Potato Salad is perfect on its own as a main dish or can be paired with a variety of sides or proteins for a more filling meal:

  1. Serve as a Main Dish: Enjoy the salad as a standalone meal. Its high fiber and protein content from the lentils and sweet potatoes make it very satisfying.
  2. Pair with Grilled Protein: For added protein, serve alongside grilled chicken, tofu, or even a poached egg for a complete meal.
  3. As a Side Dish: This salad pairs well with roasted meats, grilled fish, or a gluten-free pasta dish for a more robust dinner.
  4. Add a Soup: Pair with a gluten-free vegetable soup or a light broth to create a warming, well-rounded meal.

Storage and Reheating Instructions

  1. Storing Leftovers: Store leftover salad in an airtight container in the refrigerator for up to 3 days. If the salad contains greens, consider storing them separately to prevent wilting.
  2. Reheating: While this salad is best served fresh, it can be reheated. Gently reheat the lentils and sweet potatoes in a microwave or on the stovetop before serving. If you’ve added greens, toss them in just before serving to keep them fresh.
  3. Freezing: This salad isn’t ideal for freezing, as the sweet potatoes and lentils can become mushy when thawed.

Nutrition Information (Per Serving)

  • Calories: 320
  • Fat: 18g
  • Carbohydrates: 38g
  • Fiber: 12g
  • Protein: 10g
  • Sugar: 6g

Health Benefits: This recipe is high in fiber and protein, making it both filling and nutritious. Lentils provide a great source of plant-based protein, while sweet potatoes are rich in antioxidants like beta-carotene, supporting healthy vision and skin.

Cost Estimation

  • Approximate cost per serving: $3.75
  • Budget Tips: To save on costs, opt for dried lentils instead of canned. Buying sweet potatoes in bulk also reduces the price per unit.

Check out more gluten-free salad recipes for more healthy meal ideas!

Learn about the health benefits of lentils in this nutrition guide on legumes.