Description
Bright, bold, and bursting with color, this Sweet Potato Salad is a refreshing twist on traditional potato salad. Made with roasted sweet potatoes, crunchy red onions, juicy pomegranate seeds, and a medley of fresh herbs, this easy recipe is perfect as a healthy snack, meal prep option, or vegetarian dinner idea. It’s naturally gluten-free and vegan, making it a go-to food idea for potlucks or quick weekday meals.
Ingredients
4 cups sweet potatoes, peeled and diced
1/2 medium red onion, thinly sliced
1/4 cup fresh mint leaves, chopped
1/4 cup fresh parsley, chopped
1/2 cup pomegranate seeds
1/3 cup pumpkin seeds, toasted
2 tablespoons olive oil
2 tablespoons lemon juice
1 tablespoon maple syrup
1 teaspoon Dijon mustard
3/4 teaspoon salt
1/4 teaspoon black pepper
Instructions
1. Preheat oven to 400°F (200°C). Toss diced sweet potatoes with 1 tablespoon olive oil, 1/2 teaspoon salt, and 1/8 teaspoon pepper. Roast for 25–30 minutes until golden and fork-tender. Let cool slightly.
2. In a small bowl, whisk together remaining 1 tablespoon olive oil, lemon juice, maple syrup, Dijon mustard, 1/4 teaspoon salt, and 1/8 teaspoon black pepper. Set aside.
3. In a large bowl, mix roasted sweet potatoes, red onion, mint, parsley, pomegranate seeds, and pumpkin seeds.
4. Drizzle dressing over salad and toss gently until evenly coated.
5. Taste and adjust seasoning if needed. Serve warm or chilled.
Notes
Let the sweet potatoes cool before mixing to prevent herbs from wilting.
Toast the pumpkin seeds for added crunch and flavor.
For a protein boost, add chickpeas or grilled tofu.
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- Category: Salad
- Method: Roasting
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 cup
- Calories: 220
- Sugar: 8g
- Sodium: 290mg
- Fat: 12g
- Saturated Fat: 1.5g
- Unsaturated Fat: 9g
- Trans Fat: 0g
- Carbohydrates: 26g
- Fiber: 4g
- Protein: 3g
- Cholesterol: 0mg
Keywords: sweet potato salad, healthy snack, meal prep, vegan salad, gluten-free salad, easy dinner