Sweet potato salad made with oven-roasted sweet potatoes, roasted peanuts, feta cheese, onions and simple seasoning. A salad should literally mean a mix of healthy items. Have a mix of fruits or veggies or greens or veggies and fruits with greens and nuts, it is a salad. But when it comes to dressing, it can really put you off the goal of achieving your ideal weight and can make adverse effects on your health. Most of the popular salad dressing available in the market is often full of salt, unhealthy fats, and added sugars. A perfect seasoning should be simple and natural like salt, pepper, lime, and green herbs. An Avocado salad from my blog may be interesting to you.
Ingredients used in a healthy roasted Sweet potato peanut feta salad:
Roasted sweet potato:
Baking sweet potatoes give the crunchy feel that is essential in a perfect salad. Boiling won’t work out because it makes the sweet potatoes tender(best for mashed sweet potatoes). Moreover, I highly recommend roasting sweet potatoes with skin. Skin gives a nice texture and offers healthy nutrients to our salad. Sweet potatoes skin is completely edible and highly nutritional to have a healthy gut. The ideal range of temperature would be from 400 to 425F. This helps in bringing out the excellent aroma with mild charred and crunch effects.
Peanuts:
I use large dry roasted peanuts in this salad. As I always prefer this gives a good crunch to my salad. An alternative can be the boiled peanuts if you are ready to sacrifice the crunch. Those who have peanuts allergy can use fried walnuts or hazelnuts. And if you are completely allergic to nuts, use seeds or fried chickpeas. If you are a peanut lover, try this Roasted peanut salad.
Sliced almonds:
Sprinkling sliced almonds give a healthy dose of protein, calcium and phosphorus. It is optional and you can opt for roasted almond slices too.
Onions:
White sweet onions are the best choice here. And I use some green onions too for the greens portion.
Feta cheese:
Compared to other cheese varieties, feta cheese (goat cheese) has lower calories and fat. It can also benefit bone health because of its high calcium content. Also, feta crumbles are easy to mix in a salad. Though feta is low in calories, this kind of cheese is usually high in salt. Hence use sparingly as needed.
Dressing:
I use chili powder, oil and salt seasoning while roasting sweet potatoes and the extra dressing used are pepper powder and lemon juice.
Try this Spicy Masala oats recipe.
Sweet potato salad with feta cheese – Stepwise pictures
How to roast/bake sweet potatoes for the salad:
- Wash 2 large sweet potatoes and cut them into small pieces. I like to use sweet potatoes with skin on. You can peel the skin off if you want to.
- Take the chopped sweet potatoes in a mixing bowl and add 1tsp of salt, 1tsp of paprika or chili powder and 1tbsp of oil.
- Toss and mix the seasoning well with the potatoes, the oil helps to keep the salt and spice coat on the vegetable.
- Meanwhile, preheat the oven to 400°F (205°C). Spread the spiced sweet potatoes on a baking pan in a single layer. You may use parchment paper.
- Bake this at 400F for 25 to 30 minutes until slightly crispy. Increase temperature up to 425F for the last 10mins if you like extra crisp potatoes.
Sweet potato peanut feta salad:
- Take the roasted sweet potatoes back in the mixing bowl. Add 1/4 cup of each white sweet onions and green onions.
- Also, add 1/4 cup of roasted peanuts and 1/4 cup of sliced almonds. Here you can use toasted coconut if you wish in place of Almond slices.
- Next, add 1/2 cup of feta cheese crumbles. Season with pepper powder (1/2tsp approx.) and some lemon juice.
- Mix everything gently with a spatula and serve this yummy healthy Sweet potato peanut salad with a bowl of your favorite soup. My fav choice is this mild, Multigrain soup or Cauliflower apple soup
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Sweet potato salad | Sweet potato peanut feta salad
Equipment
- baking pan
- Mixing bowl
Ingredients
Ingredients:
To roast:
- 2 large Sweet potatoes
- 1 tsp Paprika or chilli powder
- 1 tsp salt
- 1 tbsp Oil
Salad:
- Sweet potatoes roasted
- ¼ cup Onions sweet/white
- ¼ cup Green onions optional
- ¼ cup Peanuts roasted
- ¼ cup Almonds sliced
- ½ cup Feta cheese goat cheese
- ½ tsp Black pepper powder
- ½ Lemon
Instructions
Recipe:
How to roast sweet potatoes for the salad:
- Wash 2 large sweet potatoes and cut them into small pieces. I like to use sweet potatoes with skin on. You can peel the skin off if you want to.
- Take the chopped sweet potatoes in a mixing bowl and add 1tsp of salt, 1tsp of paprika or chili powder and 1tbsp of oil.
- Toss and mix the seasoning well with the potatoes, the oil helps to keep the salt and spice coat on the vegetable.
- Meanwhile, preheat the oven to 400°F (205°C). Spread the spiced sweet potatoes on a baking pan in a single layer. You may use parchment paper.
- Bake this at 400F for 25 to 30 minutes until slightly crispy.
Sweet potato peanut feta salad:
- Take the roasted sweet potatoes back in the mixing bowl. Add 1/4 cup of each white sweet onions and green onions.
- Also, add 1/4 cup of roasted peanuts and 1/4 cup of sliced almonds. Here you can use toasted coconut if you wish in place of Almond slices.
- Next, add 1/2 cup of feta cheese crumbles.
- Season with pepper powder (1/2tsp approx.) and some lemon juice.
- Mix everything gently with a spatula and serve this yummy healthy Sweet potato peanut salad with a bowl of your favorite soup.
Video
Notes
1) Use sweet potatoes with skin on for crispy baked texture. Increase or reduce the baking time 5mins plus or minus based on your oven type and temperature.
2) Feel free to use your favorite roasted nuts in place of peanuts.
3) Green onions are optional. You can substitute them with chives or simply skip them.
