When I planned my menu this week, I created a sweet potato salad recipe I had to share! Instead of whipping together a traditional Vegan Potato Salad, I mixed it up with sweet potatoes and my favorite veggies. Loaded with roasted sweet potatoes, arugula, red onion, and various other goodies, this sweet potato salad tastes amazing!
This sweet potato salad is the perfect salad to bring to a picnic or barbeque with summer approaching. Looking for a dish to bring to a potluck? Look no further. I decided to make sweet potato salad an entree for dinner this week, but it also makes a great side salad.
Sweet potatoes vs. White potatoes
According to Healthline, sweet potatoes are often touted as being healthier than white potatoes, but both types can be highly nutritious in reality. However, the potatoes differ greatly in taste.
|White potato||Sweet potato|
|Protein||2 grams||2 grams|
|Fat||0.15 grams||0.15 grams|
|Carbs||21 grams||21 grams|
|Fiber||2.1 grams||3.3 grams|
|Vitamin A||0.1% of the Daily Value (DV)||107% of the DV|
|Vitamin B6||12% of the DV||17% of the DV|
|Vitamin C||14% of the DV||22% of the DV|
|Potassium||17% of the DV||10% of the DV|
|Calcium||1% of the DV||3% of the DV|
|Magnesium||6% of the DV||6% of the DV|
While regular and sweet potatoes are comparable in their calorie, protein, and carb content, white potatoes provide more potassium, whereas sweet potatoes are incredibly high in vitamin A.
Both types of potatoes also contain other beneficial plant compounds.
Regular potatoes contain compounds called glycoalkaloids, which have been shown to have anti-cancer and other beneficial effects in test-tube studies.
What ingredients are in this yummy sweet potato salad?
Although simple in execution, this sweet potato salad recipe brings savory and sweet together with very few ingredients.
- Sweet potatoes
- Red onion
- Honey Crisp Apples + 1 Tablespoon lemon juice to prevent browning
- Toasted Almonds (optional)
- Dried cranberries or cherries (optional) (oil-free option)
How to make sweet potato salad
First, clean and cut the potatoes into equal, bite-sized pieces. As a result, the potatoes roast quickly and evenly. Another trick to roasting sweet potatoes without oil is to cut them and rinse them a second time in cool water. As a result, any excess debris washes away, and the seasoning sticks to the potatoes without any oil.
Also, I prefer the skin left on the potatoes for maximum nutritional benefit. But, if leaving the skin on, be sure to scrub the potatoes well before cutting.
For this recipe, I seasoned the potatoes with garlic powder and onion powder. Because the arugula tastes peppery naturally, I skipped the pepper intentionally, but feel free to season as desired.
- Preheat oven to 425
- Place sweet potato pieces on a baking sheet with a silicone baking sheet or parchment paper.
- Roast for 20 minutes; time varies based on the potato pieces' size, so watch to prevent overcooking.
- Allow cooking completely before adding to the other salad ingredients.
- Once cooled, add to the other salad ingredients.
Oil-free dressing for sweet potato salad
While the potatoes cool, make this simple oil-free dressing, which enhances the vegetables and fruits' flavors without using any oil.
- Apple cider vinegar
- Maple Syrup
- Dijon Mustard
- Lemon Juice
When cutting the apples, cut into similar size as the sweet potatoes. To prevent browning, add a Tablespoon of lemon juice to the cut apples, and toss. Then, drain the excess lemon juice before adding the apples to the salad.
Then, toss all the ingredients together with the dressing right before serving.
How to toast almonds without oil
Almonds, like bread for croutons, browns in a pan without oil or sticking. The trick, however, is to continuously move the almonds around the pan on low heat while they brown. Whatever you do, please do not leave the almonds unattended, or they will burn.
This process, though simple, takes very little time but continuous attention.
Once the almonds are toasted, sprinkle them on top of the plated salads with dried cranberries or cherries.
Other possible add ons:
- Sunflower seeds
Including salads is important to healthy eating, so try these salad recipes
- Panzanella Salad Recipe
- Italian Pasta Salad
- Asparagus Salad
- Beet Salad
- Arugula Salad
- Cucumber Tomato Salad
- Antipasto Salad
- Superfood Salad
- Panera Spicy Thai Salad
Hi! My name is Kathy, I am a retired high school English teacher & vegan enthusiast and blogger. My entire blog is fully plant-based vegan. I truly believe what we eat & how we live determines our health & the preservation of our planet! 🙂