Cook time: 25 minutes
Prep time: 15 minutes
Serves 4
Ingredients
- 600g sweet potato, peeled, cut into 1cm slices
- 1 tbsp olive oil
- 6 cups (175g) chopped kale leaves (about 6-7 stalks)
- 420g can no added salt lentils, drained
- 250g packet fresh cooked beetroot, drained, cut into wedges
- 75g feta cheese, crumbled
- ½ cup walnuts, toasted
Balsamic dressing
- 2 tablespoons extra virgin olive oil
- 2 tablespoons balsamic vinegar
- ½ teaspoon honey
- 1 small clove garlic, crushed
- Freshly ground black pepper, to taste
Method
- Arrange sweet potato slices in a single layer over a baking paper-lined baking tray. Spray with cooking spray. Bake in a 200C oven (fan-forced) for 20-25 minutes, until tender.
- Place kale, lentils and sweet potato in a large bowl. Season with freshly ground pepper and toss gently. Arrange over a large platter. Top with beetroot, feta and walnuts.
- To make dressing, place all ingredients in a screw top jar and shake well.
- Drizzle dressing over salad to serve.
Tips
- Reduce prep time by replacing kale leaves with 175g of any packaged, chopped leafy salad mix.
- Sweet potato can be microwaved instead of roasted, if preferred. Place slices over base of a large microwave-safe dish, overlapping slightly. Cover with damp paper towel and microwave on High for about 6 minutes, or until tender. Drain and cool.
- To toast walnuts, spread over a baking tray and bake in 160C oven (fan-forced) for 5-6 minutes.
- Salad (without dressing) can be assembled up to 3 hours ahead. Keep, covered in the fridge. Drizzle with dressing just before serving.
- For a warm salad, keep sweet potatoes warm and heat lentils gently over stove top. For a non-vegetarian version, lentils can be replaced with 300g grilled or pan-fried chicken breast, lean lamb or beef steaks. Grill or panfry in a non-stick pan. Rest 5 minutes, then slice thinly and arrange over salad.
Health Points
- Tinned lentils are a heart-healthy food and will help to keep you fuller for longer.
- Canned or dried lentils are easy to store in the pantry and are a budget-friendly staple for the household.
- Eating a rainbow of coloured fruits and vegetables is important for a healthy heart.
- Walnuts are one of the best plant sources of omega-3s.
- Including healthy fats in your salad, for example, in the dressing, will increase the overall absorption of nutrients.
- Use a heart-healthy oil like olive oil to dress your salad. Canola oil contains omega-3s which can be used as an alternative.
- Wherever possible, use herbs and spices to flavour foods instead of adding salt.
- The Heart Foundation Omega-3 Recipe Book is out now and available to download via this link.
