Sweet Potato Salad

Sweet potato salad is a vibrant and nutritious dish that can elevate any meal. It’s perfect for gatherings, picnics, or a light lunch at home. With its colorful ingredients and delightful blend of flavors, this salad stands out as a wholesome option that everyone will enjoy. Plus, it combines the natural sweetness of roasted sweet potatoes with the tangy kick of feta and the crunch of toasted seeds, making it a unique addition to your recipe collection.

Why You’ll Love This Recipe

• Easy to Prepare: This sweet potato salad requires minimal cooking skills and can be ready in under an hour.
• Flavorful Mix: The combination of roasted sweet potatoes, cranberries, and feta cheese creates a delicious contrast of flavors.
• Versatile Dish: Enjoy it as an appetizer, side dish, or even a light lunch; it’s suitable for any occasion.
• Healthy Ingredients: Packed with nutrients like fiber and protein, this salad is as healthy as it is tasty.
• Customizable: Feel free to add or substitute your favorite ingredients for a personal touch.

Tools and Preparation

Before diving into making your sweet potato salad, ensure you have the right tools ready. This will make the preparation seamless and enjoyable.

Essential Tools and Equipment

• Baking tray
• Mixing bowl
• Non-stick or stainless steel pan
• Whisk

Importance of Each Tool

• Baking tray: Essential for roasting the sweet potatoes evenly to achieve that tender texture.
• Mixing bowl: A must-have for combining your dressing ingredients thoroughly.
• Non-stick or stainless steel pan: Perfect for toasting seeds without them sticking or burning.
• Whisk: Helps blend the dressing ingredients smoothly for a well-mixed flavor profile.

Ingredients

For the Sweet Potatoes

• 1½ pounds sweet potatoes (About 3 large, peeled and cut into 1-inch pieces)
• ½ tablespoon extra virgin olive oil
• ½ teaspoon salt

For the Salad Mix

• 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)

For the Dressing

• 3 tablespoons extra virgin olive oil
• 3 tablespoons lemon juice
• 2 tablespoon mustard
• 1½ tablespoon maple syrup (or honey)
• 1 teaspoon dried oregano
• ½ teaspoon salt (or more to taste)
• ⅛ teaspoon black pepper (or red pepper flakes)

For Garnish

• 2 tablespoons fresh parsley, finely chopped

this recipe

How to Make Sweet Potato Salad

Step 1: Prepare the Sweet Potatoes

1. Preheat the oven to 400°F or 200°C. If using an air fryer, preheating is not necessary.
2. Peel and chop 1½ pounds of sweet potatoes into 1-inch cubes.
3. Place the sweet potatoes on a baking tray.
4. Drizzle with ½ tablespoon extra virgin olive oil and sprinkle with ½ teaspoon salt.
5. Toss everything together with your hands.
6. Bake for about 30 minutes or air fry for 20 minutes until fork-tender.

Step 2: Toast the Seeds

1. In a non-stick or stainless steel pan, heat ½ tablespoon extra virgin olive oil over low heat.
2. Add 3 tablespoons of seeds and ¼ cup dried cranberries.
3. Season with a pinch of salt and toast for two minutes while stirring often.
4. Once toasted, set aside to cool.

Step 3: Make the Dressing

1. In a mixing bowl, whisk together:
2. 3 tablespoons extra virgin olive oil
3. 3 tablespoons lemon juice
4. 2 tablespoon mustard
5. 1½ tablespoon maple syrup (or honey)
6. 1 teaspoon dried oregano
7. ½ teaspoon salt
8. ⅛ teaspoon black pepper

Step 4: Assemble the Salad

1. Arrange 5 cups of arugula on a large serving platter.
2. Top with roasted sweet potatoes, thinly sliced red onion, crumbled feta cheese, toasted seeds, and cranberries.
3. Drizzle half of the dressing over the salad and serve the remaining dressing on the side for guests.

Enjoy your delightful sweet potato salad!

How to Serve Sweet Potato Salad

Sweet potato salad is a versatile dish that can be enjoyed in many ways. Whether you’re hosting a gathering or looking for a refreshing lunch, here are some great serving suggestions.

As a Standalone Dish

• Serve the sweet potato salad on its own as a light and healthy meal. The flavors meld beautifully, making it satisfying and nutritious.

With Grilled Chicken

• Pair your sweet potato salad with grilled chicken for added protein. The smoky flavor of the chicken complements the sweetness of the potatoes perfectly.

On a Bed of Greens

• Place the salad over a bed of mixed greens for extra texture and nutrients. This adds variety and makes the dish visually appealing.

As an Appetizer

• Use small cups or bowls to serve individual portions as an appetizer at parties. It’s easy to grab and enjoy while mingling.

With Whole Grain Bread

• Serve alongside slices of whole grain bread or pita for a heartier option. This combination adds fiber and makes for a more filling meal.

How to Perfect Sweet Potato Salad

To make your sweet potato salad even better, keep these tips in mind:

• Choose Fresh Ingredients: Fresh vegetables and high-quality feta cheese enhance flavor significantly.
• Balance Flavors: Adjust the dressing ingredients to find the perfect balance between sweetness and acidity.
• Add Crunch: Incorporate nuts or seeds for added texture that contrasts with the softness of sweet potatoes.
• Experiment with Herbs: Fresh herbs like parsley or cilantro can elevate your salad’s flavor profile.
• Chill Before Serving: Allowing the salad to chill for at least 30 minutes helps flavors meld together beautifully.
• Customize It: Feel free to mix in other seasonal vegetables, such as bell peppers or kale, to keep it interesting.

Best Side Dishes for Sweet Potato Salad

Sweet potato salad pairs wonderfully with various side dishes that complement its flavors. Here are some excellent options:

1. Grilled Vegetables: A medley of seasonal vegetables charred on the grill adds smokiness and depth.
2. Quinoa Pilaf: This nutty side dish provides additional protein and fiber, making your meal even heartier.
3. Hummus Platter: A selection of hummus varieties served with pita chips and veggies offers a delightful dip experience.
4. Roasted Chickpeas: Crispy roasted chickpeas add crunch and an extra punch of protein to your meal.
5. Coleslaw: A tangy coleslaw contrasts nicely with the sweetness of the salad, balancing flavors.
6. Cornbread: Sweet cornbread complements the earthy tones of sweet potatoes while adding comfort to your meal.
7. Fruit Salad: A fresh fruit salad serves as a refreshing palate cleanser, enhancing your dining experience.
8. Cheese Board: An assortment of cheeses with crackers can provide richness that pairs well with the salad’s lightness.

Common Mistakes to Avoid

When making sweet potato salad, it’s easy to make a few common errors that can affect the dish’s flavor and texture. Here are some mistakes to watch out for:

• Using undercooked sweet potatoes: Make sure the sweet potatoes are fork-tender after baking or air frying. If they’re still hard, return them to the oven or air fryer for additional time.
• Skipping the seasoning: Don’t forget to season the sweet potatoes before cooking. A little olive oil and salt enhance their natural sweetness, so be generous!
• Not toasting the seeds: Toasting seeds adds depth and crunch to your salad. If you skip this step, you might miss out on extra flavor.
• Overdressing the salad: Use only half of the dressing when assembling the salad. This allows guests to add more if they want, preventing it from becoming soggy.
• Choosing bland greens: While arugula is recommended for its peppery flavor, mixing in baby spinach or other greens can provide an interesting taste and texture contrast.

Refrigerator Storage

• Store sweet potato salad in an airtight container.
• It will last in the fridge for up to 3 days.
• Keep the dressing separate until ready to serve for better freshness.

Freezing Sweet Potato Salad

• Freezing is not recommended due to the texture changes of ingredients.
• If necessary, store components separately (sweet potatoes, greens, and dressing) in freezer-safe containers.
• Consume within one month for best quality.

Reheating Sweet Potato Salad

• Oven: Preheat to 350°F (175°C). Spread sweet potato salad on a baking sheet and heat for about 10-15 minutes until warmed through.
• Microwave: Place a portion in a microwave-safe bowl. Heat in short bursts of 30 seconds, stirring in between until warm.
• Stovetop: Warm on low heat in a non-stick pan. Stir gently until heated through, being careful not to overcook.

Frequently Asked Questions

Can I use other vegetables in my Sweet Potato Salad?

Yes! Feel free to mix in bell peppers, cucumbers, or even roasted carrots for added color and nutrition.

How do I make a vegan version of Sweet Potato Salad?

To make it vegan, simply omit feta cheese and replace honey with maple syrup. The salad will remain delicious and nutritious!

What type of dressing works best with Sweet Potato Salad?

A light vinaigrette or yogurt-based dressing pairs well with sweet potatoes. The provided mustard dressing is ideal as it complements their sweetness.

Can I prepare Sweet Potato Salad ahead of time?

Absolutely! You can cook the sweet potatoes and prepare the dressing a day before serving. Just assemble everything right before serving for freshness.

Final Thoughts

This sweet potato salad is not only vibrant and tasty but also versatile enough for various occasions. You can customize it with different greens or proteins based on your preferences. Try this delightful recipe today, and enjoy experimenting with flavors that suit your taste!

Print

Sweet Potato Salad

---

• Author: Sofia
• Total Time: 45 minutes
• Yield: Serves approximately 6

Print Recipe

Pin Recipe

Description

Sweet potato salad is a colorful and nutrient-packed dish that brightens up any meal. With the natural sweetness of roasted sweet potatoes paired with tangy feta, crunchy seeds, and a zesty dressing, this salad offers a delightful mix of flavors and textures. Perfect for gatherings, picnics, or as a light lunch at home, it’s easy to prepare and highly customizable. Whether you enjoy it on its own or as a side dish with grilled chicken or whole grain bread, this sweet potato salad is sure to impress.

---

Ingredients

Scale 1x2x3x

• 1½ pounds sweet potatoes
• 3 tablespoons seeds (pumpkin, sesame, sunflower)
• ¼ cup dried cranberries
• ½ red onion
• 5 cups arugula
• 3 ounces feta cheese
• 3 tablespoons extra virgin olive oil (for roasting)
• ½ tablespoon extra virgin olive oil (for toasting seeds)
• 3 tablespoons extra virgin olive oil (for dressing)
• 3 tablespoons lemon juice
• 2 tablespoon mustard
• 1½ tablespoon maple syrup (or honey)
• 1 teaspoon dried oregano
• ½ teaspoon salt (or more to taste)
• ⅛ teaspoon black pepper (or red pepper flakes)

---

Instructions

1. 1. Preheat the oven to 400°F (200°C). Peel and cube sweet potatoes. Toss with olive oil and salt on a baking tray.
2. 2. Roast for about 30 minutes until fork-tender.
3. 3. Toast the seeds in a pan with olive oil for 2 minutes and set aside to cool.
4. 4. Whisk together the dressing ingredients in a mixing bowl.
5. 5. Layer arugula on a platter and top with roasted sweet potatoes, red onion, feta, toasted seeds, and cranberries. Drizzle half of the dressing over the salad.

• Prep Time: 15 minutes
• Cook Time: 30 minutes
• Category: Salad
• Method: Baking
• Cuisine: American

Nutrition

• Serving Size: 1 serving
• Calories: 250
• Sugar: 8g
• Sodium: 300mg
• Fat: 12g
• Saturated Fat: 3g
• Unsaturated Fat: 7g
• Trans Fat: 0g
• Carbohydrates: 36g
• Fiber: 6g
• Protein: 6g
• Cholesterol: 10mg

Keywords: Feel free to add additional veggies like bell peppers for more color. Substitute feta with avocado for a vegan option.