After the indulgence of the holidays, I find myself craving simple, clean, nourishing, and tasty (but not rich) food. This warm salad has been satisfying. The sweet flavor of the potatoes, combined with the sweet-astringent lentils and bitter arugula, are perfectly complemented by the earthy-pungent sage, sour vinegar, and buttery ghee.
Combining all six tastes, this salad is a perfectly balanced meal, suitable for all three doshas and comforting during the colder months.
Lentils are one of the healthiest foods in the world. Packed with protein, fiber, vitamins and minerals, they are also easy to digest and simple to prepare. Black lentils, also known as beluga lentils, are especially grounding and pacifying to vata dosha.
Warm Sweet Potato + Lentil Salad
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1 pound sweet potatoes, peeled and cut into 1-inch pieces (about 4 cups)
3 tablespoons olive oil
1 cup black (beluga) lentils, rinsed
1-2 tablespoons fresh sage, chopped
3 tablespoons ghee
2 tablespoons red wine vinegar
himalayan salt to taste
fresh cracked black pepper
1 cup arugula, roughly chopped
Preheat the oven to 375 degrees F.
Toss the sweet potatoes with 2 tablespoons olive oil, salt and pepper. Spread on a baking sheet in an even layer and roast, stirring halfway through, for 20 to 25 minutes.
While the sweet potatoes are roasting, add the lentils to a medium pot. Cover with 6 cups water and a generous amount of salt. Bring to a boil, reduce heat, and simmer until tender, about 20 minutes.
While the lentils and sweet potatoes cook, prepare the vinaigrette: Add sage to a small bowl. Melt the ghee in a small skillet over medium heat. When a small sage leaf begins to sizzle in the ghee, remove from heat and pour over the sage (it will crackle some). Let the mixture sit for about a minute to cook the sage, then whisk in the olive oil, red wine vinegar, salt and pepper to taste.
Drain the lentils and return them to the pot. Add the roasted sweet potatoes, arugula, and sage vinaigrette, tossing to combine until arugula is wilted.
Serve warm. Serves 3-4 as a main course.
To learn more about an Ayurvedic diet, nutrition and lifestyle, check out my upcoming Living Ayurveda Online Course. We begin January 11th, 2022!
This recipe is adapted from Yossy Arefi's New York Times recipe for Brown Butter Lentil and Sweet Potato Salad.