Healthy Sweet Potato Salad
User Reviews
5
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Prep Time
5 mins
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Cook Time
20 mins
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Total Time
25 mins
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Servings
4 servings
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Calories
460 kcal
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Course
Side Dish, Main Course, Salad
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Cuisine
International
Healthy Sweet Potato Salad
Description
This salad starts by peeling and chopping sweet potatoes into bite-sized pieces, which are cooked in salted water until tender but still firm enough to hold shape. Meanwhile, red onions are sautéed until golden, and kale is added to the same pan, wilting down to reduce volume and mellow its texture.
Microwave-cooked basmati and wild rice provide a nutty, fluffy base combined with the cooked vegetables. Toasted pine nuts and broken pecans contribute texture and subtle nutty flavor. Red pesto brings a deep, savory note to the dish, tying ingredients together with its blend of herbs, nuts, and oil.
The salad balances soft, roasted sweet potato with the slight chew of kale and rice, crunch from nuts, and tangy depth from the pesto, creating a wholesome side or light main course suitable for meal prep or gatherings. Cooking steps separate soft and crunchy elements thoughtfully for texture contrast.
Ingredients
- 800 gram sweet potatoes peeled and chopped, orange variety
- 2 packets basmati rice 250g each, 2-minute microwave, mix
- 2 packets wild rice 250g each, 2-minute microwave, mix
- 1 tablespoon olive oil
- 200 gram red onion roughly one large onion, chopped
- 200 gram kale
- 100 gram red pesto
- 50 gram pecan broken into smaller pieces
- 50 gram pine nuts toasted
- salt
- black pepper
Instructions
Prepping
- Start by peeling and chopping the sweet potatoes into smaller chunks, about 1 inch/2.5cm in diameter
- Peel and chop the red onion into small pieces.
- Break the pecan nuts into smaller pieces by hand, no need to chop them finely with a knife.
- In a hot pan, toast the pine nuts until golden.
Cooking
- Add the sweet potatoes to a large lidded saucepan and add just enough water to cover them. Add salt to taste.
- Place the lid on and cook until the sweet potatoes are done but still holding their shape, about 10-15 minutes. Drain the water and place the lid back on to steam dry and to keep them warm. Set aside for now.
- Cook the microwave rice according to the packet instructions
- Add the olive oil to a large pan and heat up. Add the chopped onions. Fry on a medium-high heat until soft and golden.
- Add the kale to the onion and stir through. It will look like a lot of kale at first but it reduces down quite quickly. Fry for 2 minutes whilst stirring.
- Add the red pesto and heat through.
- Add the cooked rice, pecan nuts and toasted pine nuts to the kale. Season to taste with salt and pepper.
- Finally, tip in the cooked sweet potato chunks and gently combine. A large spoon works well for this.
- Serve warm or at room temperature. Can be served as a side dish or a main meal
Nutrition Information
Show DetailsNutrition Facts
Serving: 4servings
Amount Per Serving
Calories 460 kcal
% Daily Value*
| Calories | 460kcal | 23% |
| Carbohydrates | 55g | 18% |
| Protein | 10g | 20% |
| Fat | 25g | 38% |
| Saturated Fat | 3g | 15% |
| Polyunsaturated Fat | 8g | 47% |
| Monounsaturated Fat | 10g | 50% |
| Cholesterol | 2mg | 1% |
| Sodium | 331mg | 14% |
| Potassium | 1323mg | 28% |
| Fiber | 12g | 48% |
| Sugar | 18g | 36% |
| Vitamin A | 43604IU | 872% |
| Vitamin C | 91mg | 101% |
| Calcium | 250mg | 25% |
| Iron | 4mg | 22% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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