Indulge in this vibrant and nutrient-packed sweet potato salad, perfect for any meal of the day. This salad brings together the sweetness of roasted or boiled sweet potatoes with fresh spinach, cherry tomatoes, and a creamy avocado walnut dressing. Whether you’re making it for a casual lunch or a special dinner, this salad offers a perfect balance of flavors and nutrition, making it a crowd-pleaser that’s both satisfying and wholesome.
Preparation Time:
- Prep Time: 15 minutes
- Cook Time: 20 minutes
- Total Time: 35 minutes
Ingredients:
For the Salad:
- 1 medium sweet potato, peeled and diced
- 1 cup fresh spinach leaves
- ½ cup cherry tomatoes, halved
- 2 tablespoons fresh chives, finely chopped
For the Salad Dressing:
- 30g (1 oz) walnuts
- 1 ripe avocado
- 2 cloves garlic
- 10 ml (2 tsp) apple cider vinegar
- 20 ml (4 tsp) olive oil
- 50 ml (3.5 tbsp) water
- 1 teaspoon salt
- 1 small bunch parsley
Directions:
- Prepare the Sweet Potato:
- Peel and dice the sweet potato into bite-sized cubes. Boil or steam until tender, about 10-15 minutes, then let cool. For added flavor, you can roast them at 400°F (200°C) for 20-25 minutes instead.
- Chop the Vegetables:
- Finely chop the chives, halve the cherry tomatoes, and rinse the fresh spinach leaves.
- Prepare the Salad Dressing:
- In a blender, combine parsley, walnuts, avocado, garlic, apple cider vinegar, olive oil, water, and salt.
- Blend until the dressing is smooth and creamy.
- Assemble the Salad:
- In a large bowl, combine the cooked sweet potato, spinach, cherry tomatoes, and chives.
- Pour the creamy avocado dressing over the salad and toss until everything is well-coated.
- Serve:
- Transfer the salad to individual serving bowls and enjoy fresh.
Serving Suggestions:
- Serve as a main dish for a light meal or as a side with grilled proteins like chicken or tofu.
- Add a sprinkle of toasted seeds (sunflower or pumpkin) for added crunch.
- Pair it with a glass of freshly squeezed lemonade or iced tea for a refreshing accompaniment.
Cooking Tips:
- Roast the sweet potato for a richer, caramelized flavor instead of boiling it.
- Toast the walnuts before blending for a nuttier, deeper flavor in the dressing.
- Substitute arugula or kale for spinach if you want a heartier green in the salad.
Nutritional Benefits:
- Sweet Potatoes: High in fiber, beta-carotene, and vitamin A, promoting good vision and skin health.
- Spinach: Rich in iron, folate, and vitamins C and K, supporting healthy blood and immune function.
- Walnuts and Avocado: Provide healthy fats that support heart health and brain function.
- Garlic: Contains compounds that help boost the immune system.
Dietary Information:
- Vegan: Contains no animal products.
- Gluten-Free: Naturally gluten-free, perfect for those with gluten sensitivities.
- Low-Sugar: The salad contains no added sugars, making it a healthy choice for those watching their sugar intake.
Nutritional Facts (per serving, based on 4 servings):
- Calories: 280
- Protein: 5g
- Carbohydrates: 25g
- Fat: 20g
- Fiber: 7g
- Sugar: 5g
Storage:
- Store leftovers in an airtight container in the fridge for up to 2 days.
- Keep the dressing separate and add it just before serving to maintain freshness.
- If you want to prepare in advance, you can roast the sweet potatoes and prepare the dressing ahead of time and assemble just before serving.
Why You’ll Love This Recipe:
- Restaurant-Quality: Tastes like a dish you’d find in a high-end restaurant, but made at home.
- Nutrient-Dense: Packed with vitamins, minerals, and healthy fats for a satisfying, nutritious meal.
- Flavorful and Satisfying: The combination of sweet, savory, and creamy flavors makes each bite delicious and filling.
- Quick and Easy: Simple ingredients and quick preparation make it a great choice for busy days.
Conclusion:
This sweet potato salad is not just visually stunning, but also a delicious, nutritious option for any meal. With the perfect combination of tender sweet potatoes, fresh vegetables, and a creamy avocado-walnut dressing, it’s a versatile dish that’s both easy to make and packed with health benefits. Whether you’re serving it at a dinner party or enjoying it for lunch, this salad is sure to impress with its vibrant flavors and satisfying texture. Give it a try, and you’ll find it becoming a regular part of your healthy meal rotation.
Frequently Asked Questions:
- Can I use a different green instead of spinach?
Yes, arugula or kale can be used for a more peppery or heartier flavor. - Can I make the dressing ahead of time?
Yes, you can prepare the dressing up to 2 days in advance and store it in the fridge. - Can I roast the sweet potatoes instead of boiling?
Absolutely! Roasting will give the sweet potatoes a richer flavor and crispier texture. - Is this salad suitable for meal prep?
Yes, prepare the components separately and assemble just before serving to keep the salad fresh. - Can I substitute the walnuts with another nut?
Yes, you can use almonds, pecans, or even sunflower seeds if you prefer. - What other vegetables can I add to this salad?
You can add cucumbers, bell peppers, or roasted beets for more variety. - Can I use store-bought dressing instead of homemade?
Yes, but making the dressing from scratch gives the salad a fresher, richer flavor. - How long does the salad stay fresh?
The salad is best eaten fresh but can last up to 2 days in the fridge if the dressing is kept separate. - Can I serve this salad warm?
Yes, you can serve the salad with warm roasted sweet potatoes for a cozy, comforting meal. - Is this salad keto-friendly?
Sweet potatoes are higher in carbohydrates, so it’s not suitable for strict keto diets. However, you can reduce the sweet potato portion for a lower-carb option.