High-Protein Lentil and Roasted Potato Salad with Arugula and Lemon Mustard Dressing

Arugula Salad with Lentils and Roasted Potatoes

Summer is the perfect time to enjoy fresh, vibrant salads that are as nutritious as they are delicious. My high-protein lentil and roasted potato salad with arugula and a zesty lemon mustard dressing is a healthy, satisfying meal packed with protein, fiber, colorful vegetables, and fresh flavor. Not only is this dish bursting with flavor, but it also packs a powerful punch of nutrients essential for healthy aging. Plus, it's versatile enough to keep vegetarian or give it a boost with flaked baked salmon (like my recipe for easy foil baked salmon, HERE) for an extra protein kick!

One of the things I encourage my coaching clients to do is build meals around ingredients that keep them feeling satisfied. Combining protein, fiber, healthy fats, and colorful vegetables like this makes it easier to stay energized and consistent with healthy eating throughout the week.

This satisfying salad is ideal for a light meal and is a crowd-pleasing and healthy potluck dish for summer gatherings. It also keeps well in the fridge for 3-4 days and I find it tastes great when reheated in the microwave for 1-2 minutes.

Whether you keep it vegetarian or add some flaked baked salmon, this salad is sure to become a favorite in your healthy eating repertoire. You’ll enjoy this delicious and nutritious salad, knowing you're nourishing your body with the nutrients needed for healthy aging!

The Health Benefits of Lentils, Arugula & Root Veggies

Lentils: A Protein Powerhouse

Lentils are a wonderful plant-based source of protein, making them an excellent addition to your diet, especially if you're focusing on muscle maintenance and repair. They're also rich in dietary fiber, which supports digestive health and helps maintain stable blood sugar levels. Lentils are packed with essential nutrients such as iron, folate, and magnesium, all of which are vital for overall health and energy production. For this recipe, choose the green or black varieties of lentils for the best texture and complement to this salad.

Arugula: A Nutrient-Dense Green

Arugula is a leafy green that adds a peppery flavor to your salads while delivering a host of health benefits. It's rich in vitamins A, C, and K, which are important for immune function, skin health, and bone strength. Arugula is also a great source of antioxidants, helping to protect your cells from damage and reduce inflammation. Its high calcium content supports bone health, a crucial aspect of healthy aging.

If your market doesn't have arugula, spinach makes an excellent substitute for the greens in this recipe.

Carrots and Potatoes: Nourishing Complex Carbs

Roasted carrots and potatoes not only add wonderful flavor and texture to this salad but also come with numerous health benefits. Carrots are a rich source of beta-carotene, which the body converts into vitamin A, crucial for maintaining healthy vision, skin, and immune function. They also provide a good amount of fiber, promoting digestive health. Potatoes, on the other hand, are an excellent source of complex carbohydrates, providing sustained energy. They are rich in vitamin C, which supports immune health, and potassium, a nutrient vital for heart health and muscle function. Together, these roasted vegetables enhance the nutritional profile of the salad and add delicious flavor and texture.

Putting It All Together

To maximize the flavor and texture of this salad, it's best to combine the ingredients while the potatoes and carrots are still warm from the oven. This warmth will slightly wilt the arugula, creating a delightful blend of textures and ensuring the lemon mustard dressing is well-distributed throughout the salad.

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High-Protein Lentil and Roasted Potato Salad

Ingredients

For the Salad:

• 1 pound baby potatoes

• ½ pound carrots

• 1-2 tablespoons olive oil

• 2 cups cooked lentils *1 cup dry yields approximately 2 cups cooked. Use the green or black variety for the best texture.

• 4 cups arugula or spinach

• 1 large shallot, thinly sliced

• 4 oz. goat cheese, crumbled

For the Dressing:

• 6 tablespoons olive oil

• 2 tablespoons lemon juice

• 1 teaspoon Dijon mustard

• 1 teaspoon honey

• 1 clove garlic, minced

• 2 tablespoons fresh dill, chopped

• 1/2 teaspoon each salt & pepper

Instructions:

1. Roast the Potatoes & Carrots: Preheat your oven to 400°F (200°C). Cut the potatoes and carrots into bite-sized pieces, toss them with a bit (1-2 tablespoons) of olive oil, salt, and pepper, and spread them out on a parchment-lined baking sheet. Roast for 20-25 minutes, or until golden and crispy.

2. Prepare the Dressing: In a small bowl, whisk together the olive oil, lemon juice, Dijon mustard, honey, minced garlic, fresh chopped dill, salt, and pepper.

3. Assemble the Salad: In a large bowl or serving dish (I use a lovely ceramic 13”x9” casserole dish for assembling and serving), combine the cooked lentils, sliced shallot, and warm roasted potatoes and carrots. Add the fresh arugula and pour the dressing over the top. Toss gently to combine, allowing the warmth of the roasted potatoes and carrots to wilt the arugula slightly and distribute the dressing evenly.

4. Garnish: Sprinkle the crumbled goat cheese over the top of the salad and give one more gentle toss before serving.

5. Optional Add-In: For an extra boost of protein, add flaked baked salmon. Check out this LINK to my salmon recipe for a delicious and easy way to prepare it.

Frequently Asked Questions

Can I make lentil potato salad ahead of time?

Yes! This salad stores well in the refrigerator for 3–4 days, making it a great option for meal prep lunches or easy dinners.

Is this salad served warm or cold?

Either! I prefer assembling it while the roasted vegetables are still warm so the arugula softens slightly, but leftovers are delicious cold or gently reheated.

Can I make this salad vegan?

Absolutely. Simply omit the goat cheese or substitute your favorite dairy-free cheese.

How can I add more protein?

This salad is already rich in plant-based protein from the lentils, but adding flaked baked salmon, grilled chicken, grilled lean steak strips, or grilled shrimp makes it even more satisfying.

What kind of lentils work best?

Green or black lentils hold their shape best and provide the ideal texture for this salad.

Can I substitute spinach for arugula?

Yes! Baby spinach is an excellent substitute if you prefer a milder flavor.

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