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    Home / Recipes / Vegan Salads

    Sweet Potato Salad

    Published: Mar 30, 2023 by Kathy Carmichael · This post may contain affiliate links.

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    Sweet potato salad combines savory and sweet and is full of superfood goodness. Roasted sweet potatoes are tossed into various veggies 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.

    Sweet potato salad served on a plate on the counter.

    When I planned my menu this week, I created a sweet potato salad recipe I had to share! So instead of whipping together a classic vegan potato salad, I mixed it with sweet potatoes and my favorite veggies. This sweet potato salad recipe tastes fantastic and is loaded with roasted sweet potatoes, arugula, red onion, and other goodies! 

    Jump to:
    • White Potatoes vs. Sweet Potatoes
    • Sweet Potato Salad Ingredients
    • Sweet Potato Salad Ingredient Substitutions
    • How to Make Sweet Potato Salad Recipe
    • Salad Dressing Ingredients
    • Salad Dressing Ingredient Substitutions
    • How to Toast Almonds
    • Other Possible Ingredient Suggestions:
    • Recipe FAQs
    • Tips
    • Vegan Salads You will Love!
    • 📖 Recipe
    • 💬 Reviews

    This sweet potato salad is the perfect salad to bring to a picnic or barbeque with summer approaching. Are you 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. 

    White Potatoes vs. Sweet Potatoes

    Sweet potatoes are cut into bite-sized equal-sized pieces on a cutting board.

    According to Healthline, sweet potatoes are often touted as healthier than white potatoes, but both types can be highly nutritious. However, the potatoes differ significantly in taste. 

    Here's a nutrient comparison of 3.5 ounces (100 grams) of white and sweet potato with skin, respectively:

     White Potatoes/Sweet Potatoes

    Calories9290
    Protein2 grams2 grams
    Fat0.15 grams0.15 grams
    Carbs21 grams21 grams
    Fiber2.1 grams3.3 grams
    Vitamin A0.1% of the Daily Value (DV)107% of the DV
    Vitamin B612% of the DV17% of the DV
    Vitamin C14% of the DV22% of the DV
    Potassium17% of the DV10% of the DV
    Calcium1% of the DV3% of the DV
    Magnesium6% of the DV6% 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.

    Sweet potatoes, including red and purple varieties, are rich in antioxidants that help fight cell damage in your body 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

    Sweet potato salad ingredients in a bowl on the counter.

    Although simple in execution, this sweet potato salad recipe brings savory and sweet together 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 onion is sweet and tangy and a great ingredient combined with the other ingredients in this sweet potato salad recipe.
    • Cucumber: I prefer English cucumbers because they are sturdy and contain fewer seeds.
    • Honey Crisp Apples + Lemon Juice: Honey crisp apples are my favorite because they are sweet and tart; the lemon juice prevents them from turning brown.
    • Parsley: The fresh parsley gives the salad a fresh earthy taste.
    • Arugula: Arugula has a naturally peppery taste, which works perfectly with the sweetness of the apples and the savoriness of the 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.

    Sweet Potato Salad Ingredient Substitutions

    • Butternut squash is often used as a substitute for sweet potatoes.
    • Try yellow or white onion as a substitute for red onions.
    • Use regular cucumber, but I suggest removing the seeds to reduce sogginess.
    • Choose any apple. Pears are also a great substitute.
    • Basil or a combination of your favorite fresh herbs offers a fresh flavor.
    • If you don't like arugula, I suggest using spinach or chopped kale.
    • Skip the nuts if allergic to nuts. Or I like pistachios or cashews as a different nut option.
    • Add fresh fruit such as raspberries or strawberries instead of dried fruit.

    How to Make Sweet Potato Salad Recipe

    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 cutting them and rinsing them 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, scrub the potatoes well before cutting. 

    I seasoned the potatoes with garlic powder and onion powder for this recipe. I skipped the pepper intentionally because the arugula tastes peppery naturally, but please feel free to season as you'd like. 

    Cut sweet potatoes seasoned on a baking sheet with a silicone baking mat.
    • Preheat the oven to 425 degrees.
    • Place sweet potato pieces on a baking sheet with a silicone baking mat or parchment paper in a single layer.
    • Roast the potatoes for 20 minutes; the time varies based on the potato pieces' size, so watch to prevent overcooking. 
    • Allow cooking entirely before adding to the other salad ingredients. 
    • Once cooled, add to the other salad ingredients. 

    Salad Dressing Ingredients

    I am pouring dressing onto the sweet potato salad recipe ingredients in the bowl on the table.

    While the potatoes cool, make this simple oil-free dressing, enhancing the flavors of the vegetables and fruits without using any oil. 

    • Apple Cider Vinegar: Apple cider vinegar is tart and provides acidity to the dressing.
    • Maple Syrup: The maple syrup sweetens the dressing.
    • Dijon Mustard: Dijon mustard is tangy and delicious mixed with the other ingredients.
    • Lemon Juice: Lemon juice is sweet and contains another form of acidity to the dressing. I prefer fresh lemon juice.
    • Water: The water neutralizes the acidity in the dressing and acts like an oil to emulsify the ingredients.

    Salad Dressing Ingredient Substitutions

    • 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.
    • Use bottled lemon juice if you don't have fresh lemon juice.

    When cutting the apples, cut into a similar size as the sweet potatoes. Add a Tablespoon of lemon juice to the cut apples to prevent browning 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. 

    Sweet potato salad tossed in the dressing in a bowl.

    How to Toast Almonds

    Sweet potato salad served on a plate garnished with dried cranberries and toasted almonds.

    Like bread for croutons, Almonds brown 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 straightforward, takes very little time but continuous attention. 

    Once the almonds are toasted, sprinkle them on the plated salads with dried cranberries or cherries. 

    Other Possible Ingredient Suggestions:

    • Avocado
    • Sunflower Seeds
    Salad served on plates on the counter.

    Recipe FAQs

    How long does sweet potato salad last in the refrigerator?

    Sweet potato salad lasts 2-3 days in the refrigerator. However, do not dress the salad until serving.

    Are sweet potatoes good fro your health?

    One sweet potato gives you 400% of the vitamin A you need daily. This helps keep your eyes healthy and your immune system, your body's defense against germs. It's also good for your reproductive system and organs like your heart and kidneys.

    Is a sweet potato healthier than a white potato?

    Regarding micronutrients, boiled sweet potatoes come out on top for vitamin C, magnesium, calcium, iron, and phosphorus, while the regular potato wins the contest for potassium, Vitamin B1, and folic acid.

    Tips

    • Leave the skins on the sweet potatoes for maximum nutrients.
    • Scrub the potatoes to remove any excess dirt or debris.
    • Cut the potatoes into equal-sized cubes, so they cook evenly and are easy to eat.
    • Cool the sweet potatoes completely before adding them to the salad, or the green will wilt.
    • If using avocado, don't add it until before serving, so it doesn't turn brown.
    • Cut the apples, toss in lemon juice, and let the apples remain in the lemon juice until adding the apples to the salad. Then, drain the excess lemon juice before adding the apples.

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

    Vegan Salads You will Love!

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      Cajun Potato Salad
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      Charred Corn Salad
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      Succotash Recipe
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    If you love this sweet potato salad recipe, give us a 5-star review and comment below. We would love to hear from you!

    📖 Recipe

    sweet potato salad recipe

    Sweet Potato Salad

    Kathy Carmichael
    Sweet potato salad combines savory and sweet and is full of superfood goodness. Roasted sweet potatoes are tossed into various veggies 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.
    5 from 5 votes
    Print Recipe Pin Recipe
    Prep Time 10 minutes mins
    Cook Time 20 minutes mins
    Total Time 30 minutes mins
    Course Salad
    Cuisine American
    Servings 6 servings
    Calories 244 kcal

    Ingredients
      

    Salad Recipe

    • 2 large Sweet potatoes Scrubbed, skins on, and cut into bite-sized pieces.
    • 1 Tablespoon garlic powder
    • 1 Tablespoon onion powder
    • 1 red onion cut into slivers
    • 1 English cucumber cut into slices and then halves
    • 2 Honeycrisp apples cut into bite-sized pieces similar to the sweet potatoes + 1 Tablespoon lemon juice to prevent browning
    • ½ cup chopped parsley
    • 5 ounces baby arugula
    • ¼ cup toasted sliced almonds optional
    • ¼ cup dried cranberries or cherries optional

    Oil-free Dressing

    • ¼ cup apple cider vinegar
    • 2 Tablespoons dijon mustard
    • 2 teaspoon fresh lemon juice
    • 2 teaspoons maple syrup
    • 2 Tablespoons water

    Instructions
     

    Roasting the Sweet Potatoes

    • Preheat the oven to 425.
    • Scrub sweet potatoes and cut them into bite-sized pieces (skin on or skin off; I prefer skin on).
    • Rinse cut sweet potatoes in a colander again to remove extra debris.
    • Place sweet potato pieces on a baking sheet with a silicone baking mat or parchment paper. 
    • Sprinkle with garlic powder and onion powder.
    • Roast for 20 minutes; time varies based on the potato pieces' size, so watch to prevent overcooking. 
    • Allow cooking entirely before adding to the other salad ingredients. 
    • Once cooled, add to the other salad ingredients. 

    Salad Dressing

    • Whisk all the ingredients together, and set aside or place them in the refrigerator until ready to use.

    Toasting Almonds

    • In a dry, non-stick skillet, add the sliced almonds
    • Cook on low, continuously moving with a wooden spoon or spatula.
    • When the almonds are brown and toasted, remove them from the heat and allow them to cool.

    Assembling the Salad

    • Cut apples and toss in a bowl with lemon juice; set aside until ready to use, and then drain any excess lemon juice before adding to the salad.
    • Put the arugula in a large bowl.
    • Add the red onion, apples, cucumber, parsley, and cooled sweet potatoes.
    • Now add the dressing and toss.
    • Then, add a few toasted almonds and dried cranberries or cherries to the salad.

    Notes

    • Leave the skins on the sweet potatoes for maximum nutrients.
    • Scrub the potatoes to remove any excess dirt or debris.
    • Cut the potatoes into equal-sized cubes, so they cook evenly and are easy to eat.
    • Cool the sweet potatoes completely before adding them to the salad, or the green will wilt.
    • If using avocado, don't add it until before serving, so it doesn't turn brown.
    • Cut the apples, toss in lemon juice, and let the apples remain in the lemon juice until adding the apples to the salad. Then, drain the excess lemon juice before adding the apples.

    Nutrition

    Serving: 6gCalories: 244kcalCarbohydrates: 46gProtein: 6gFat: 1gPolyunsaturated Fat: 1gTrans Fat: 0.002gSodium: 132mgPotassium: 786mgFiber: 8gSugar: 19gVitamin A: 17150IUVitamin C: 19mgCalcium: 134mgIron: 2mg
    Tried our recipe?Let us know how it was!
    Kathy Carmichael

    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! 🙂

    www.kathysvegankitchen.com/about-me/

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    Comments

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    1. Sue

      April 12, 2021 at 10:06 am

      How do you turn a salad like this into the main course for dinner? Add beans, or more nuts for complete nutrition?

      Reply
      • Kathy Carmichael

        April 12, 2021 at 12:25 pm

        Hi Sue, you could add tofu, tempeh, lentils or beans. We ate the sweet potato salad as is for dinner, without adding anything. With what I already ate during the day,I wasn't concerned about complete nutrition. I hope this helps. Enjoy the recipe.

        Reply

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