Sweet potato salad Cathy’s Vegan Kitchen

Sweet potato salad Combines savory and sweet and is full of superfood goodness. Roasted sweet potatoes are tossed in a variety of vegetables and greens and dressed in a tangy dressing. Salads don’t have to be boring, so mix up your salad routine with this sweet potato salad recipe.

When I planned my menu this week, I came up with a sweet potato salad recipe that I had to share! So instead of whipping together a classic vegan potato salad, I mixed it up with sweet potatoes and my favorite veggies. This sweet potato salad recipe tastes great and includes roasted sweet potatoes, arugula, red onions, and other goodies!

This sweet potato salad is the perfect salad to bring to a picnic or barbecue as summer approaches. Are you looking for a dish to bring to a potluck? Don’t look ahead. I decided to make sweet potato salad for dinner this week, but it also makes a great side salad.

Sweet Potatoes vs. White Potatoes

According to Healthline, sweet potatoes are often considered healthier than white potatoes, but both types can be highly nutritious. However, potatoes are significantly different in taste.

Here’s a nutritional comparison of 3.5 ounces (100 grams) of white and sweet potatoes with skin on, respectively:

Sweet potato/white potato

Regular and sweet potatoes though Comparing their calorie, protein and carbohydrate content, white potatoes provide more potassium, while sweet potatoes are incredibly high in vitamin A.

Both types of potatoes also contain other beneficial plant compounds.

Sweet potatoes, including red and purple varieties, are rich in antioxidants which helps your body fight cell damage caused by free radicals.

Regular potatoes contain compounds called glycoalkaloids, which have been shown to have anti-cancer and other beneficial effects in test-tube studies.

Sweet Potato Salad Ingredients

Although simple to make, this sweet potato salad recipe packs a punch of flavor and sweetness with very few ingredients.

• Sweet Potatoes: Sweet potatoes, roasted, are both savory and sweet with a crunchy texture on the outside and a soft center.
• Red Onion: Red onions are sweet and tangy and are a great ingredient to combine with other ingredients in this sweet potato salad recipe.
• Cucumber: I like English cucumbers because they are hardier and have fewer seeds.
• Honey Crisp Apple + Lemon Juice: Honey crisp apples are my favorite because they are sweet and tart; Lemon juice prevents them from browning.
• Parsley: Fresh parsley gives the salad a fresh earthy flavor.
• Arugula: Arugula has a naturally peppery flavor, which works perfectly with the sweetness of apples and the flavor of roasted sweet potatoes.
• Toasted Almonds (optional): Toasted almonds give the salad and crunchy texture.
• Dried cranberries or cherries: Dried cranberries or cherries Add another texture and sweetness.

Substitute sweet potato salad ingredients

• Butternut squash is often used as a substitute for sweet potatoes.
• Try yellow or white onions as a substitute for red onions.
• Use regular cucumbers, but I recommend removing the seeds to reduce dampness.
• Choose any apple. Pears are also a great option.
• A combination of basil or your favorite fresh herbs gives a fresh taste.
• If you don’t like arugula, I recommend using spinach or chopped kale.
• Omit nuts if allergic to nuts. Or I like pistachios or cashews as a different nut substitute.
• Add fresh fruit such as raspberries or strawberries instead of dried fruit.

How to Make Sweet Potato Salad

First, peel the potatoes and cut them into even, bite-sized pieces. As a result, potatoes are fried quickly and evenly.

Another trick to frying sweet potatoes without oil is to cut them and rinse them in cold water. As a result, any excess debris is washed away and the spices stick to the potatoes without any oil.

Also, I prefer the skin left on the potato for maximum nutritional benefits. However, if the skin is gone, scrub the potato well before cutting.

I seasoned the potatoes with garlic powder and onion powder for this recipe. I intentionally omitted the pepper because arugula naturally tastes peppery, but feel free to season to your liking.

• Preheat the oven to 425 degrees.
• Place sweet potato slices in a single layer on a baking sheet lined with a silicone baking mat or parchment paper.
• Roast potatoes for 20 minutes; Time varies based on the size of the potato slices, so watch to prevent overcooking.
• Allow to cook completely before adding other salad ingredients.
• When cool add other salad ingredients.

Salad dressing ingredients

While the potatoes are cooling, make this easy oil-free dressing, enhancing the flavor of vegetables and fruits without using any oil.

• Apple Cider Vinegar: Apple cider vinegar provides acidity to tarts and dressings.
• Maple Syrup: Maple syrup sweetens the dressing.
• Dijon Mustard: Dijon mustard is tangy and delicious mixed with other ingredients.
• Lemon juice: The lemon juice is sweet and adds a different acidity to the dressing. I love fresh lemon juice.
• Water: Water neutralizes the acidity of the dressing and acts like an oil to emulsify the ingredients.

Substitute salad dressing ingredients

• Choose a similar vinegar, such as champagne vinegar.
• Date syrup or agave nectar are excellent substitutes for maple syrup.
• Stoneground mustard is similar in texture and flavor to Dijon mustard.
• If you don’t have fresh lemon juice, use bottled lemon juice.

When slicing an apple, cut it into the shape of a sweet potato. Add a tablespoon of lemon juice to chopped apples to prevent browning and tossing. Then, squeeze out the extra lemon juice before adding the apples to the salad.

Then, toss all the ingredients together with the dressing before serving.

How to toast almonds

Like bread for croutons, brown almonds in a pan without oil or glue.

The trick, however, is to constantly stir the nuts around the pan over low heat while browning.

Whatever you do, please don’t leave the nuts unattended, or they will burn.

This process, although straightforward, takes very little time but constant attention.

Once the almonds are toasted, sprinkle the plated salad with dried cranberries or cherries.

Other possible ingredient suggestions:

Recipe FAQs

advice

• Leave skins on sweet potatoes for maximum nutrition.
• Scrub the potatoes to remove any excess dirt or debris.
• Cut the potatoes into cubes of equal size, so that they cook evenly and are easy to eat.
• Cool the sweet potatoes completely before adding them to the salad, or the greens will dry out.
• If using avocado, don’t add it before serving, so it doesn’t brown.
• Chop the apples, toss them in the lemon juice, and let the apples sit in the lemon juice until you add the apples to the salad. Then, squeeze out the excess lemon juice before adding the apples.

Try this sweet potato salad recipe for a delicious, sweet salad full of nutrients!

You will love the vegan salad!

If you like this sweet potato salad recipe, give us a 5-star review and comment below. We want to hear from you!

📖 Recipe

Sweet potato salad

Cathy Carmichael

Sweet potato salad combines savory and sweet and is full of superfood goodness. Roasted sweet potatoes are tossed in a variety of vegetables and greens and dressed in a tangy dressing. Salads don’t have to be boring, so mix up your salad routine with this sweet potato salad recipe.

Q. Time 10 minutes

cooking time 20 minutes

total time 30 minutes

course salad

cuisine US

serving 6 serving

calories 244 kcal

instructions

Sweet potato fries

• Preheat oven to 425.

• Peel and cut the sweet potatoes into bite-sized pieces (skin on or skin off; I prefer skin on).

• Rinse the sliced ​​sweet potatoes again in a colander to remove excess debris.

• Place the sweet potato slices on a baking sheet lined with a silicone baking mat or parchment paper.

• Sprinkle with garlic powder and onion powder.

• Roast for 20 minutes; Time varies based on the size of the potato slices, so watch to prevent overcooking.

• Allow to cook completely before adding other salad ingredients.

• When cool add other salad ingredients.

Toasting Nuts

• In a dry, non-stick skillet, add the chopped almonds

• Cook over low heat, stirring constantly with a wooden spoon or spatula.

• When the nuts are browned and toasted, remove from the heat and let them cool.

Assemble the salad

• Chop the apples and toss them in a bowl with the lemon juice; Set aside until ready to use and then discard the excess lemon juice before adding to the salad.

• Place the arugula in a large bowl.

• Add red onion, apple, cucumber, parsley and cooled sweet potato.

• Now add the dressing and toss.

• Then, add some toasted almonds and dried cranberries or cherries to the salad.

Comment

• Leave skins on sweet potatoes for maximum nutrition.
• Scrub the potatoes to remove any excess dirt or debris.
• Cut the potatoes into cubes of equal size, so that they cook evenly and are easy to eat.
• Cool the sweet potatoes completely before adding them to the salad, or the greens will dry out.
• If using avocado, don’t add it before serving, so it doesn’t brown.
• Chop the apples, toss them in the lemon juice, and let the apples sit in the lemon juice until you add the apples to the salad. Then, squeeze out the excess lemon juice before adding the apples.

nutrition

Worship: 6gCalories: 244kcalSugars: 46gProtein: 6gFat: 1gPolyunsaturated Fats: 1gTrans fats: 0.002gSodium: 132mgPotassium: 786mgFiber: 8gSugar: 19gVitamin A: 17150IUVitamin C: 19mgCalcium: 134mgIron: 2mg

Oh! My name is Kathy, I am a retired high school English teacher and vegan enthusiast and blogger. My entire blog is completely plant-based vegetarian. I truly believe that what we eat and how we live determines our health and the preservation of our planet! 🙂