I feel like this salad recipe is cheating a little bit. This one feels like it could be a nourish bowl recipe, just a small one for a ‘light recipe’ day. It’s a great one for people who want an easily prepped meal though. As you’re about to see, this sweet potato salad is also a step outside of my comfort zone.
The bulk of this salad is sweet potato, so all you have to do is chop and you’re ready to go. You may have noticed by now that my dressings tend to be fresh and zesty, and on the lighter side. I’m generally not the biggest fan of creamy salad dressings, so this one is a little different. This dressing is made from cashew butter and mustard, so it’s creamy with a little kick, which I think complements the sweet potato well.
Nutritional Information
The healthy fats in this recipe come from both the dressing and the seeds. There are some starchy carbs from the sweet potato. This salad is lacking an obvious protein source, but it contains lots of things that have small amounts of it, so still has 13g per serving. Granted, that’s not a huge amount, but it’s not nothing.
Sweet potatoes, kale and carrots are both high in vitamin A, so this recipe provides the full daily requirement of vitamin A and retinol activity equivalent. It’s also high in vitamins C and K and has just under half of the RDA of vitamin E.
Sweet Potato Salad Recipe
I seasoned my sweet potato with a little smoked paprika, but if I’m honest, there was no real reason for it in this recipe. The recipe says ‘seasonings to taste’ because I didn’t want to roast my sweet potatoes with nothing on them. Feel free to adapt this to whatever you like, or simply add some salt and pepper if you want to keep it simple.
This recipe is gluten free, dairy free, nut free and vegan. It does contain soy.
Sweet Potato Salad Recipe
Ingredients
- 150 g kale
- 70 g olives
- 1 large carrot finely chopped
- 1 large sweet potato cubed
- 1 tsp olive oil
- Seasonings to taste
Seeds
- 30 g mixed seeds
- ½ tsp chilli powder
- 1 tbsp tamari
Dressing
- Tbsp mustard
- Tbsp cashew butter
- Juice ½ lemon
- 1 tbsp non-dairy milk optional
Instructions
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Preheat oven to 190c. Toss the cubed sweet potato in the olive oil and seasonings of your choice and place on a baking tray in the centre of the oven for 25-30 minutes until fully cooked and slightly golden on the outside.
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Add the kale to a large bowl and lightly massage, then add the olives and chopped carrot.
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In a small dish, mix the mustard, cashew butter and lemon juice. If it’s too thick, add some non-dairy milk. The texture should be thick and creamy, but easy to stir. Massage the dressing into the salad.
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Add the seeds to a small frying pan for 3-4 minutes, tossing occasionally until they start to pop. Add the chilli powder and toss again until evenly coated. Repeat with the tamari then set aside for a minute.
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When the sweet potatoes are ready, add them to the salad bowl along with the seeds and serve.
Serve and enjoy!
Do you like creamier salad dressings or do you prefer the fresh and zesty ones like me?
Until next time,
Sophie
This is a great looking dish for when you want something light. I’d love this for lunch breaks at work instead of a sandwich or rice / pasta salad.