Sweet Potato Quinoa Salad
User Reviews
5
-
Prep Time
15 mins
-
Cook Time
30 mins
-
Total Time
45 mins
-
Servings
6
-
Calories
271 kcal
-
Course
Salad
-
Cuisine
North American
Sweet Potato Quinoa Salad
Description
This salad features cubed sweet potatoes roasted until caramelized but still firm, achieved by roasting at 400°F and removing before they become mushy. Meanwhile, quinoa is cooked according to package instructions and cooled. Chickpeas are drained and added for protein and texture, along with diced red bell peppers and torn fresh spinach leaves.
Sunflower seeds add a nutty crunch, while chopped parsley brightens the mix. The dressing melds extra virgin olive oil with garlic, maple syrup, Dijon mustard, white wine vinegar, salt, and pepper to create a slightly sweet, tangy, and flavorful dressing that ties the elements together without overpowering them.
This salad works well as a nutritious side or light main dish and can be prepared with variations such as swapping greens or beans, adding spice with red pepper flakes, or changing the seeds to nuts. It stores well refrigerated for up to four days, making it suitable for meal prep.
Roast sweet potatoes until just fork tender with light browning to preserve texture.Rinse quinoa if needed to reduce natural bitterness from saponin.Use shelled sunflower seeds or substitute with pumpkin seeds for crunch.Consider adding chili flakes to dressing for a subtle heat.Store salad in individual containers for easy refrigerated meal prep lasting up to 4 days.
Ingredients
- 1 sweet potato medium
- 1 tablespoon olive oil
- ½ cup quinoa
- 14 ounce chickpeas drained, canned
- 1 red bell pepper cored, seeded and diced
- 1 cup spinach torn into bite sized pieces, leaves
- ½ cup parsley chopped
- ¼ cup sunflower seeds
For the Dressing
- ¼ cup olive oil extra Virgin
- 2 cloves garlic minced
- 2 tablespoon maple syrup
- 1 tablespoon Dijon mustard
- 1 tablespoon white wine vinegar
- ½ teaspoon salt
- ½ teaspoon black pepper
Instructions
- Preheat oven to 400°
- Peel the sweet potato and cut into ½ inch cubes. Put the cubes in a single layer on a parchment line baking sheet. Toss with olive oil and season with salt and pepper. Roast until they are fork tender and beginning to caramelize, about 30 minutes. Remove from the oven and allow to cool to room temperature.
- While sweet potato is in the oven, cook quinoa. Add quinoa and water to a small saucepan, bring to a boil. Reduce heat to low and cook 15 minutes until water is absorbed. Remove from heat and allow to cool to room temperature.
- In a small bowl, whisk together dressing ingredients.
- Toss cooled sweet potato cubes, quinoa, chickpeas, seeds, bell pepper, spinach sunflower seeds, and parsley together in a large bowl.
- Pour the dressing over the salad and gently toss to combine.
Notes
- Roast sweet potatoes until fork tender and lightly browned but not mushy to maintain texture.
- Rinse quinoa beforehand if the brand requires it to remove bitter saponin coating.
- Use shelled sunflower seeds or substitute with pumpkin seeds, toasted pecans, walnuts, or dried fruit for variety.
- Add a pinch of red pepper flakes or chili powder to the dressing for a touch of spice if desired.
- This salad stores well for up to four days in the fridge, making it suitable for meal prepping individual servings.
Nutrition Information
Show DetailsNutrition Facts
Serving: 6Serving
Amount Per Serving
Calories 271 kcal
% Daily Value*
| Calories | 271kcal | 14% |
| Carbohydrates | 28g | 9% |
| Protein | 6g | 12% |
| Fat | 16g | 25% |
| Saturated Fat | 2g | 10% |
| Polyunsaturated Fat | 3g | 18% |
| Monounsaturated Fat | 10g | 50% |
| Sodium | 242mg | 10% |
| Potassium | 406mg | 9% |
| Fiber | 6g | 24% |
| Sugar | 7g | 14% |
| Vitamin A | 6870IU | 137% |
| Vitamin C | 35mg | 39% |
| Calcium | 66mg | 7% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
You'll Also Love
