With fall in full swing, we’ve brought you a cozy roasted salad recipe, that utilizes some wholesome seasonal ingredients. These are some of the worlds healthiest superfoods, like sweet potatoes, brussels sprouts, lentils, and spinach – all tossed in a creamy tahini dressing. This protein packed, highly nutritious meal is great for repairing muscles after a workout and sure to leave you feeling satisfied.
Salad Ingredients:
Sweet Potatoes- These complex carbs are slow-digesting, meaning they offer a great sources of energy but won’t spike your blood sugar. They’re also packed with vitamins A and C and a good source of fiber. The sweetness in these potatoes gives this salad a rounded mix of flavors.
Brussels Sprouts- Rich in fiber, antioxidants and anti-inflammatory properties, these cruciferous vegetables are powerful superfoods. If you never liked brussels sprouts before, I promise you have to give them a try roasted and crispy!
Extra Virgin Olive Oil- Be sure to use “extra virgin” as it is the highest quality and least processed form of olive oil. Olive oil is high in antioxidants and polyphenols making it a healthier option when cooking with an oil.
Tahini- This paste is made of sesame seeds, and is rich in protein as well as monounsaturated and polyunsaturated fats (the good kind of fat, but be mindful of its high calorie content). It’s the perfect dressing base for any salad, but especially fitting for this fall weather roasted salad.
Maple Syrup- This ingredient gives the dressing a bit of sweetness without adding refined table sugar. It’s essential for balancing the dressing and the overall flavor of the salad.
Cayenne Pepper- This gives the recipe a bit of a kick. Not only is it flavor enhancing for this salad, but it also has the ability to fire up your metabolism and increase calorie burning. If that’s not “winning” I don’t know what is!
Lentils- These are a great source of plant-based protein while also being a complex carb giving steady energy to our bodies. It powers us and keeps us full, what’s not to love?! Lentils are also high in fiber (which your gut will thank you for) as well as iron (where are my anemic girlies at?!).This ingredient is essential to making this salad an actual meal.
Baby Spinach- Another superfood for the win! Besides lentils, spinach is another great iron source. Adding spinach with the roasted vegetables, really makes this feel more like a traditional salad… but the other ingredients give it a twist.
Ingredients:
- 2 Sweet Potatoes (medium sliced into 1 inch cubes)
- 4 cups Brussels Sprouts (washed and halved)
- 1 tbsp Extra Virgin Olive Oil
- Sea Salt & Black Pepper (to taste)
- 1/4 cup Tahini
- 1 tbsp Maple Syrup
- 1/4 cup Water (warm)
- 1/4 tsp Cayenne Pepper (less if you don’t like it spicy)
- 1/8 tsp Sea Salt
- 2 cups Lentils (cooked, drained and rinsed)
- 8 cups Baby Spinach (chopped)
Directions:
- Preheat the oven to 425ºF (218ºC). Line a large baking sheet with parchment paper.
- Combine the diced sweet potato and brussels sprouts in a bowl. Add olive oil and season with sea salt and black pepper to taste. Toss well then spread across the baking sheet. Bake in the oven for 30 minutes or until both vegetables are cooked through and starting to brown.
- While the vegetables roast, combine the tahini, maple syrup, water, cayenne pepper and sea salt in a jar. Seal with a lid and shake well to mix. Set aside.
- Remove the roasted vegetables from the oven and place back in the mixing bowl. Add in the lentils. Mix well.
- Divide spinach between bowls. Top with lentils and roasted vegetable mix. Drizzle with desired amount of dressing. Enjoy!
Notes:
- No Brussels Sprouts- Use broccoli instead.
- No Lentils- Use chickpeas, tempeh, or tofu instead.
Health Insights:
- Fiber- This recipe is rich in dietary fiber, which is essential for a healthy digestive system. The lentils, Brussels sprouts, and sweet potatoes are all excellent sources of fiber, which can help to prevent constipation and promote a feeling of fullness.
- Vitamins and Minerals- The ingredients in this recipe provide a wide range of vitamins and minerals. The sweet potatoes are high in vitamin A, the Brussels sprouts are a great source of vitamin C, and the spinach is packed with vitamin K. Additionally, the lentils contribute to the iron content of the meal.
- Heart Health- The use of extra virgin olive oil and tahini in this recipe contributes to its heart-healthy properties. These ingredients are high in monounsaturated fats, which can help to lower levels of ‘bad’ LDL cholesterol and increase ‘good’ HDL cholesterol. Additionally, the high fiber content from the vegetables and lentils can also contribute to heart health.
