I call this my Easy Autumn Salad, but really you can have it whenever you want! And you’ll want to have this on repeat! It’s not only delicious, it is super easy to make and great for meal prep too.
This salad has some of my favourite ingredients; sweet potatoes, red onions, lentils and pecans. All finished with a quick maple & mustard dressing.
This is number 31 of Fifty Fantastic Salads.
How to make an easy autumn salad at home
It’s super easy and really flexible to make this salad at home. You simply cut the vegetables into small pieces and bake whilst you are getting the other ingredients together. That way, once the vegetables are cooked you are good to go.
And by cutting the vegetables smaller, it doesn’t take long to cook at all.
I also use ready cooked lentils. This makes the dish even quicker to put together.
Best dressings for easy autumn salads
The clue is in the title – easy! I like to make dressings that are easy to put together but still taste fresh and are made using quality ingredients.
The base of this dressing is extra virgin olive oil. A health food in its own right. You can then add something more acidic (like apple cider vinegar or lemon) and something more sweet (like maple syrup or honey) to balance out the flavours. Don’t forget your seasoning either – it’s so important for the flavours to come through.
I like to add a little mustard too as this really to the flavour and pairs well with the vegetables.
You simply add everything to a jar and shake to mix.
What ingredients are in an easy autumn salad:
- Sweet potatoes
- Red onions
- Olive oil
- Dried oregano
- Rocket (arugula)
- Cooked lentils
- Pecans
- Chopped parsley
Ingredients for mustard and maple dressing:
- Extra virgin olive oil
- Apple cider vinegar
- Maple syrup
- Mustard
- Salt & pepper
What are the nutritional benefits of some of the main ingredients:
Sweet Potatoes
One of my favourite vegetables for autumn and winter. Sweet potatoes are an excellent source of complex carbohydrates. They are rich in beta-carotene, which the body converts to vitamin A. They’re high in dietary fibre too.
Red onions
I try and use red onions rather than white usually. Red onions are much higher in quercetin (which is a natural anti-oxidant and anti-inflammatory) which is found, most often, in red fruits and vegetables. Roasted they also provide a lovely natural sweetness to the finished dish.
Rocket (arugula)
This is a great leaf to add to your salad bowls. Its slightly bitter taste is great for getting your digestive enzymes working. Rocket is rich in vitamins A, C, and K, as well as folate and calcium.
Lentils
Beans and lentils are great plant-based source of protein and fibre, and they can both be used in this salad. I’ve used lentils as I like the softness and mild flavour alongside the crunch of the pecans. Lentils are packed with iron and folate, so a great addition to your diet. I just use canned, organic lentils which I drain and rinse.
Pecans
They are a rich source of healthy monounsaturated fats, protein and fibre. Pecans are packed with important vitamins and minerals like vitamin E, magnesium, and zinc, along with antioxidants that help protect the body from oxidative stress.
Apple Cider Vinegar
Like rocket, apple cider vinegar, in the dressing, can sometimes help anyone struggling with low stomach acid or digestive issues.
Extra Virgin Olive Oil
I use a drizzle of olive oil to roast the veg and I also use it in the dressing. It forms the base of the dressing and is a great source of antioxidants. Try not to avoid a little fat in your diet – you need it in order to absorb your fat-soluble vitamins – A, D, E and K.
Storage and Shelf Life
It can be stored in the fridge for up to 4 days. The dressing can be stored separately, in a small jar, and added when ready to eat (especially if you don’t like your salads soggy!)
Recipe Tips
- If you don’t like pecans, you can use walnuts instead.
- If you are very hungry and want to up the protein, simply add more lentils or another protein source.
- This dish serves 3 people. Depending on how big you like your portions, it could be 2 large or 4 slightly smaller portions.
- If you want to up the fibre content, keep the skin on your sweet potatoes. Just scrub well with a vegetable brush.
If you enjoyed this easy autumn salad, why not try:
Beetroot, Squash & Chickpea Salad
Courgette & Mushroom Brown Rice Salad
Roasted Cauliflower & Chickpea Salad
Easy Autumn Salad
Ingredients
Ingredients for the salad:
- 2 sweet potatoes
- 2 red onions
- 2 tsp olive oil
- 2 tsp dried oregano
- Salt and pepper
- Large handful of rocket (arugula)
- 600 g cooked lentils (21oz)
- 60 g pecans (½ cup)
- Handful of chopped parsley
Maple mustard dressing:
- 2 tbsp extra virgin olive oil
- 2 tbsp apple cider vinegar
- 1 tbsp maple syrup
- 1½ tsp mustard
- ½ tsp sea salt
- A few grinds of black pepper
Instructions
- Preheat the oven to 180C/350F.
- Peel the sweet potatoes and cut into cubes. Peel and slice the onion into chunks and add to a baking tray with the sweet potatoes. Drizzle with 2 tsp olive oil, add salt and pepper and dried oregano. Roast for 25 mins, shaking halfway through. Add the pecans to the tin for the last 5 minutes of cooking time.
- Drain the lentils. Add the rocket to a large serving bowl. Top with the roasted veg, pecans, lentils and chopped parsley.
- Mix the dressing ingredients together and drizzle over the salad. Mix well.
Notes
- This will store in the fridge for 3-4 days.
- If you are very hungry and want to up the protein, simply add more lentils or another protein source.
- This serves 3 people. Depending on how big you like your portions, it could be 2 large or 4 slightly smaller portions.
Full of flavour – delicious warm salad and so quick and easy to put together!
Thanks Jane – glad you liked it!