Sweet Potato Salad

Sweet Potato Salad: A Tasty and Healthy Dish

Sweet potato salad is a refreshing and satisfying dish that combines the sweetness of roasted sweet potatoes with crunchy seeds, tangy feta cheese, and vibrant greens. You can enjoy it as an appetizer, side dish, or even a light lunch. This recipe packs a lot of flavor and nutrients, making it perfect for any occasion.

Why Make This Recipe

There are many reasons to make sweet potato salad. First, sweet potatoes are not only delicious but also very healthy. They are high in vitamins and minerals, particularly vitamin A, which is great for your vision and immune system. They also have plenty of fiber, which is beneficial for digestion.

Another great aspect of this recipe is its versatility. You can customize it based on your taste and what you have on hand. Adding different seeds, nuts, or other veggies can easily change the flavor profile and keep it exciting every time you prepare it. Plus, sweet potato salad is suitable for various dietary needs, including gluten-free and vegetarian diets.

This dish is also straightforward to make, taking less than an hour from start to finish. You will enjoy making it as much as eating it! Gather your ingredients, and let’s get started.

How to Make Sweet Potato Salad

Making sweet potato salad involves several simple steps. Follow this detailed guide to help you create a delicious salad that everyone will love.

Ingredients

• 1½ pounds sweet potatoes (about 3 large, peeled and cut into 1-inch pieces)
• ½ tablespoon extra virgin olive oil
• ½ teaspoon salt
• 3 tablespoons seeds (pumpkin, sesame, sunflower, or a mix)
• ¼ cup dried cranberries
• ½ red onion (thinly sliced)
• 5 cups arugula (or baby spinach, or both)
• 3 ounces feta cheese (crumbled)
• 3 tablespoons extra virgin olive oil (for dressing)
• 3 tablespoons lemon juice
• 2 tablespoons mustard
• 1½ tablespoons maple syrup (or honey)
• 1 teaspoon dried oregano
• ½ teaspoon salt (or more to taste)
• ⅛ teaspoon black pepper (or red pepper flakes)

Directions

Sweet Potatoes

1. Preheat the oven to 400°F or 200°C. If you plan to use an air fryer, there’s no need to preheat it.
2. Peel and chop 1½ pounds of sweet potatoes into 1-inch cubes. Place them on a baking tray.
3. Season the sweet potatoes with ½ tablespoon of extra virgin olive oil and ½ teaspoon of salt. Toss them with your hands to ensure they are evenly coated.
4. Bake in the oven for about 30 minutes or in the air fryer for 20 minutes. The sweet potatoes are done when they are fork-tender and slightly caramelized on the outside.

Seeds

1. While the sweet potatoes are baking, heat ½ tablespoon of extra virgin olive oil in a non-stick or stainless steel pan over low heat.
2. Add 3 tablespoons of seeds (for this recipe, you can use a mix of pumpkin, sesame, and sunflower) and ¼ cup of dried cranberries.
3. Sprinkle in a pinch of salt and stir often. Toast the mixture on low heat for about two minutes or until the seeds are aromatic and lightly golden.
4. After toasting, set the mixture aside to cool.

Dressing

1. In a medium bowl, combine 3 tablespoons of extra virgin olive oil, 3 tablespoons of lemon juice, 2 tablespoons of mustard, 1½ tablespoons of maple syrup (or honey), 1 teaspoon of dried oregano, ½ teaspoon of salt, and ⅛ teaspoon of black pepper.
2. Whisk the ingredients together until well blended. Taste and adjust seasoning if needed.

Salad Assembly

1. On a large serving platter, arrange 5 cups of arugula. You can also mix in baby spinach for added flavor.
2. Top the arugula with the roasted sweet potatoes, thinly sliced ½ red onion, crumbled 3 ounces of feta cheese, and the toasted seed and cranberry mixture.
3. Drizzle half of the prepared dressing over the salad. You can keep the other half in a small bowl for guests to serve themselves.

Sweet potato salad is now ready to be enjoyed! It is a beautiful, colorful dish that looks as good as it tastes.

How to Serve Sweet Potato Salad

Serve your sweet potato salad on a large platter for everyone to share. You can also portion it into individual bowls if you want to serve it as a main dish. This salad can be served warm, at room temperature, or chilled, depending on your preference.

Pair it with grilled chicken or fish for a heartier meal. It also works well with a crisp white wine or a refreshing lemonade to enhance the flavors. If you have any extras, consider making a picnic out of it: pack the salad in a container, and enjoy it outdoors!

How to Store Sweet Potato Salad

If you have leftovers, storing sweet potato salad is easy. Place it in an airtight container and store it in the refrigerator. It will stay fresh for about 3-4 days. However, if you want to keep the salad looking great, consider keeping the dressing separate and only adding it just before serving.

You can also freeze the roasted sweet potatoes if you think you won’t eat them in time. Simply place them in a freezer-safe bag or container and freeze for up to 3 months. When you’re ready to eat, thaw, reheat, and toss them with fresh salad ingredients!

Tips to Make Sweet Potato Salad

To create the best sweet potato salad, consider these tips:

1. Select Nice Sweet Potatoes: Choose firm, smooth-skinned sweet potatoes. Look for ones without many blemishes or sprouts.
2. Adjust Sweetness: If you prefer a sweeter salad, you can add more maple syrup or honey to the dressing or increase the amount of dried cranberries.
3. Add Crunch: For extra crunch, include chopped nuts like walnuts or almonds.
4. Spice it Up: If you like heat, try adding some red pepper flakes in the dressing or additional spices when roasting the sweet potatoes.
5. Make it Vegan: Skip the feta cheese or swap it with a plant-based cheese alternative to make the salad completely vegan.

Variation

Feel free to modify this recipe based on your preferences. Here are a few variation ideas:

• Add Other Vegetables: Experiment by including diced bell peppers or zucchini. Roast them alongside the sweet potatoes for added color and flavor.
• Different Greens: Instead of arugula, you might want to use kale or even romaine for a different texture.
• Switch Up the Seeds: Try other seeds, such as flaxseeds or even crushed nuts, to personalize the crunchiness of your salad.
• Protein Boost: Add grilled chicken, chickpeas, or beans to make this salad heartier and turn it into a complete meal.

FAQs

Can I use white potatoes instead of sweet potatoes?

Yes, you can use white potatoes instead of sweet potatoes. However, the taste and texture will be different. Sweet potatoes add natural sweetness and richness to the salad.

Is this salad healthy?

Absolutely! Sweet potatoes are rich in nutrients and fiber. They, along with the greens, seeds, and cranberries, make this salad a healthy choice. It is balanced with healthy fats from olive oil, too.

How long does it take to prepare this salad?

From start to finish, you can prepare this sweet potato salad in about 45 minutes to 1 hour. This includes roasting the sweet potatoes and making the dressing.

Can I serve this salad warm?

Yes! Sweet potato salad can be served warm or at room temperature. It’s delicious either way, so feel free to enjoy it fresh from the oven or let it cool for later.

Is sweet potato salad gluten-free?

Yes, this sweet potato salad is gluten-free as long as you ensure that any additional toppings or dressings used are also gluten-free. Enjoy without worry!

Now you’re ready to make delicious sweet potato salad! Enjoy creating and sharing this delightful dish!

Sweet Potato Salad

A refreshing salad that combines roasted sweet potatoes, crunchy seeds, tangy feta, and vibrant greens, perfect as an appetizer or side dish.

Print Recipe Pin Recipe

Prep Time 15 minutes mins

Cook Time 30 minutes mins

Total Time 45 minutes mins

Servings: 6 servings

Course: Salad, Side Dish

Cuisine: American

Calories: 350

Ingredients Method Notes

Ingredients

  

For the Sweet Potatoes

• 1.5 pounds sweet potatoes, peeled and cut into 1-inch pieces About 3 large sweet potatoes
• 0.5 tablespoon extra virgin olive oil For seasoning
• 0.5 teaspoon salt To taste

For the Seed Mixture

• 3 tablespoons seeds (pumpkin, sesame, sunflower, or a mix)
• 0.25 cup dried cranberries
• 0.5 tablespoon extra virgin olive oil For toasting seeds
• a pinch salt

For the Dressing

• 3 tablespoons extra virgin olive oil
• 3 tablespoons lemon juice
• 2 tablespoons mustard
• 1.5 tablespoons maple syrup (or honey)
• 1 teaspoon dried oregano
• 0.5 teaspoon salt or more to taste
• 0.125 teaspoon black pepper or red pepper flakes

For the Salad Assembly

• 5 cups arugula (or baby spinach, or both)
• 0.5 medium red onion, thinly sliced
• 3 ounces feta cheese, crumbled

Method

 

Sweet Potatoes

1. Preheat the oven to 400°F (200°C). Peel and chop the sweet potatoes into 1-inch cubes, placing them on a baking tray.
2. Season the sweet potatoes with olive oil and salt. Toss well to coat.
3. Bake in the oven for about 30 minutes or air fry for 20 minutes until fork-tender and slightly caramelized.

Seeds

1. While the sweet potatoes are baking, heat olive oil in a pan over low heat.
2. Add the seeds and dried cranberries with a pinch of salt. Toast for about 2 minutes until aromatic and lightly golden.
3. Set the mixture aside to cool.

Dressing

1. In a medium bowl, combine olive oil, lemon juice, mustard, maple syrup, oregano, salt, and pepper. Whisk until well blended. Adjust seasoning if needed.

Salad Assembly

1. On a large platter, arrange arugula and top with roasted sweet potatoes, sliced red onion, crumbled feta, and the seed and cranberry mixture.
2. Drizzle half of the dressing over the salad and serve the remainder on the side.

Notes

For a sweeter salad, add more maple syrup or honey. Consider adding chopped nuts for crunch, or adjust spices to taste. This salad can be made vegan by replacing feta with plant-based cheese.