⏱ 45 min totalSweet Potato & Lentil Salad
Per 1 serving · 327 g · 13 ingredients
of a 2,000 cal day
- Protein15g16% of calories
- Carbs54g58% of calories
- Fat11g26% of calories
- ✓ Cholesterol free
At a glance
One serving of Sweet Potato & Lentil Salad (327 g) has 367 calories, with 15 g of protein, 54 g of carbohydrates and 11 g of fat. Most of its energy comes from carbs (58% of calories). It is high in protein (30% DV), dietary fiber (31% DV) and Vitamin A (64% DV). Keep an eye on sodium, which provides 26% of the daily value.
High in
20%+ of the daily value
- Protein30%
- Dietary fiber31%
- Vitamin A64%
- Vitamin C54%
- Vitamin K70%
- Thiamine41%
Good source of
10–19% of the daily value
- Vitamin E17%
- Niacin13%
- Choline11%
- Potassium17%
- Magnesium14%
- Zinc18%
Watch
20%+ of the daily value
- Sodium26%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
½ sweetpotato, 5" long Sweet potato
¾ tbsp Olive oil- 🥄¼ dash Salt
¼ dash Black pepper
½ cup Vegetable broth
¼ cup Lentils
¼ medium Onion
½ cloves, minced Garlic
¼ medium Red bell pepper
½ cup Spinach
¼ tbsp Maple syrup
¼ tbsp Balsamic vinegar
¼ tsp Dijon mustard
Directions
- 1
Heat the oven to 400°F. Peel the sweet potatoes and cut into 1-inch cubes; chop the onion and red pepper, mince the garlic, and roughly chop the spinach. Rinse and pick over the lentils.
- 2
On a sheet pan, toss sweet potatoes with 1 tablespoon olive oil, a pinch of salt, and pepper. Roast until tender and caramelized, 25–30 minutes, stirring once halfway.
- 3
Meanwhile, combine lentils with 3 cups low-sodium vegetable broth in a saucepan. Bring to a boil, then simmer gently until tender but not mushy, 20–25 minutes; add a splash of water if needed and drain any excess liquid.
- 4
In a large skillet, warm 1 tablespoon olive oil over medium heat. Sauté onion and garlic until translucent, 3–5 minutes; add red pepper and cook 3 minutes more, then stir in spinach until just wilted, 1–2 minutes.
- 5
Whisk the remaining 1 tablespoon olive oil with balsamic vinegar, Dijon mustard, maple syrup, and a pinch of salt and pepper to make the dressing.
- 6
In a large bowl, combine roasted sweet potatoes, drained lentils, and the sautéed vegetables. Toss with the dressing and adjust salt and pepper to taste.
Vitamins & minerals
Amounts for 1 serving (327 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 579 μg | 64% |
| Vitamin C | 48 mg | 54% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 3 mg | 17% |
| Vitamin K | 84 μg | 70% |
| Thiamine | 0.5 mg | 41% |
| Riboflavin (B2) | 0.3 mg | 20% |
| Niacin | 2 mg | 13% |
| Vitamin B6 | 1 mg | 45% |
| Folate (B9) | 285 μg | 71% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 2 mg | 33% |
| Choline | 61 mg | 11% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 69 mg | 7% |
| Iron | 4 mg | 53% |
| Potassium | 782 mg | 17% |
| Magnesium | 60 mg | 14% |
| Phosphorus | 193 mg | 28% |
| Zinc | 2 mg | 18% |
| Copper | 0.5 mg | 55% |
| Manganese | 1 mg | 51% |
| Selenium | 1 μg | 3% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 11 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 6,869 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.2 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 0.3 μg | — |
| Fructose | 2 g | — |
| Galactose | 0 g | — |
| Glucose | 2 g | — |
| Glutamic acid | 2 g | — |
| Glycine | 1 g | — |
| Histidine | 0.4 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 1 g | — |
| Maltose | 0.1 g | — |
| Methionine | 0.1 g | — |
| Monounsaturated fats | 8 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 1 g | — |
| Retinol | 0 μg | — |
| Serine | 1 g | — |
| Starch | 32 g | — |
| Sucrose | 6 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.4 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 367 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 70minWalking (3.5 mph)
- 44minCycling (moderate)
- 31minRunning (6 mph)
- 52minSwimming laps
Common questions
How many calories are in Sweet Potato & Lentil Salad?
One serving of Sweet Potato & Lentil Salad (1 serving) has 367 calories, which works out to 112 calories per 100 g. That is about 18% of a 2,000-calorie day.
Is Sweet Potato & Lentil Salad high in protein?
It provides a solid 15 g of protein per serving (30% of the 50 g daily value), but protein supplies only 16% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Sweet Potato & Lentil Salad keto-friendly?
It is hard to fit into a strict keto diet. One serving has 45 g of net carbs and 58% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Sweet Potato & Lentil Salad?
604 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Sweet Potato & Lentil Salad?
9.8 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
More recipes
View all
335 calOne Pot Quinoa and Black Bean Wraps1 serving
640 calSweet and Sour Pork Chops1 serving
249 calFruity Kale Morning Smoothie1 serving
438 calLemon, Berry, Honey Smoothie1 serving
463 calMango Salad with Avocado and Black Beans1 serving
612 calMiso Ginger Tofu Bowl1 serving
467 calFettuccine with Spinach Ricotta Sauce1 serving
325 calSpinach, Black Bean, and Banana Smoothie1 serving