Roasted Sweet Potato, Kale, Beetroot & Walnut Salad

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

  1. 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.
  2. 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.
  3. To make dressing, place all ingredients in a screw top jar and shake well.
  4. 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.