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Lentil, barley, and sweet potato salad with broccoli and baby tomatoes in a glass baking dish sitting on a wooden board
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5 from 1 vote

Lentil, Barley and Sweet Potato Salad

Salads don’t have to be boring! Here’s a high-protein veggie salad that’s light, comforting and filling. Perfect all year-round.
Prep Time20 mins
Cook Time30 mins
Course: Main
Cuisine: American
Keyword: high-protein, picnics, summer
Servings: 4
Calories: 280kcal
Author: Naïby

Ingredients

  • ½ cup Pearl barley
  • ½ cup Beluga or Puy French lentils
  • Juice of 1 small lemon
  • 2 cups sweet potatoes scrubbed, skin on, cubed (½ inch thick)
  • 1 ½ cup broccoli head cut into small florets (a small head)
  • 1 pack cherry tomatoes
  • 1 tablespoon mustard
  • 1 tablespoon apple cider vinegar
  • 1 tablespoon extra-virgin olive oil
  • 1 teaspoon ground cumin
  • ½ teaspoon garlic crushed (1 clove)
  • Salt and freshly ground black pepper

Instructions

  • Preheat oven to 375° F.
  • Place the sweet potato onto one half of a non-stick baking tray, and the cherry tomatoes onto the other half. Drizzle both with a little olive oil and season with salt and black pepper. Roast in the oven for 20 minutes or until potatoes are soft in the middle when tested with a small sharp knife. Set aside.
  • Place Pearl barley in a small saucepan along with 1 ½ cup water and cook for 15-20 minutes or until all the water is absorbed and lightly cooked. You’ll know when it’s cooked when the texture is soft but still a little nutty with it still has a little bite to the barley.
  • At the same time, cook the lentils in another saucepan with 1 ½ cup water according to your packet’s instructions.
  • Rinse both the barley and lentils in cold water and drain thoroughly before adding both into a large mixing bowl.
  • Drizzle olive oil and squeeze over the juice of 1 small lemon. Season generously with freshly ground black pepper and add a pinch of salt.
  • Using one of the same saucepans used to cook the barley or lentils, cook the broccoli florets in a steamer on top of the saucepan. Alternatively, half fill another saucepan with cold water, bring to the boil over high heat then add the broccoli in a steamer. Cook over high heat for 2-3 minutes then drain and plunge into a bowl of iced water. This helps the broccoli to retain its bright green color when cooked and cooled. After 2 or 3 minutes of cooling in the iced water, drain broccoli again and add to barley mixture along with the roasted tomatoes and cubed sweet potato.
  • In a small bowl whisk together the mustard, vinegar, cumin, garlic, and olive oil and pour over salad, tossing well to coat everything evenly.
  • Stored in an airtight container in the fridge, this salad will keep up to 5-7 days.

Notes

  • Clean the skin of the sweet potato well. I keep it to give a rustic taste. You can peel it if you prefer.
  • Stick to Beluga lenses. If you use other types of lenses, they may not hold their shape as well — especially red ones. You can get away with Puy lenses (French lenses). 
  • Uses organic rather than conventional sweet potatoes, which tend to taste blander. 
  • Stored in an airtight container in the refrigerator, this lentil salad will keep for up to 5 days.

Nutrition

Calories: 280kcal | Carbohydrates: 50g | Protein: 11g | Fat: 4g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Sodium: 102mg | Potassium: 544mg | Fiber: 12g | Sugar: 5g | Vitamin A: 9939IU | Vitamin C: 46mg | Calcium: 72mg | Iron: 4mg
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