Kumara Salad Sweet Potato
Brighten up your table with this vibrant Kumara Salad Sweet Potato recipe, a delightful blend of roasted sweet potatoes, crisp mixed greens, tangy feta cheese, and crunchy pumpkin seeds. Featuring a zesty homemade dressing made with orange juice, honey, and Dijon mustard, this salad perfectly balances sweet, savory, and tangy flavors. The sweet potatoes, roasted to golden perfection, add a comforting caramelized touch, while thinly sliced red onions bring a mild bite. Easy to prepare in just 45 minutes, this salad is not only visually stunning but also packed with nutrients, making it an ideal side dish or a light main course. Garnish with fresh parsley for an extra pop of color and freshness, and serve it up to impress at your next barbecue, dinner party, or healthy weeknight meal.
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Recipe Information
Ingredients
- 4 medium sweet potatoes (kumara)
- 3 tablespoons olive oil
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 5 cups mixed salad greens
- 0.5 medium red onion
- 0.75 cup feta cheese
- 0.25 cup pumpkin seeds
- 3 tablespoons orange juice
- 1 teaspoon honey
- 1.5 tablespoons apple cider vinegar
- 1 teaspoon Dijon mustard
- 2 tablespoons fresh parsley (optional, for garnish)
Instructions
Preheat your oven to 400°F (200°C).
Peel and dice the sweet potatoes into 1-inch cubes. Toss them with 2 tablespoons of olive oil, 1 teaspoon of salt, and 0.5 teaspoon of black pepper.
Spread the sweet potatoes evenly on a baking sheet lined with parchment paper and roast for 25-30 minutes, flipping halfway through, until golden and tender. Let them cool slightly.
While the sweet potatoes are roasting, prepare the salad dressing. In a small bowl, whisk together the orange juice, honey, apple cider vinegar, Dijon mustard, and the remaining 1 tablespoon of olive oil. Taste and adjust for seasoning if needed.
Thinly slice the red onion and set aside.
In a large salad bowl, combine the mixed salad greens, roasted sweet potatoes, red onion slices, crumbled feta cheese, and pumpkin seeds.
Drizzle the dressing over the salad and toss gently to combine.
Sprinkle fresh parsley on top for garnish, if using. Serve immediately and enjoy!
Nutrition Facts
Calories |
1447 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 86.0 g | 110% | |
| Saturated Fat | 24.6 g | 123% | |
| Polyunsaturated Fat | 12.0 g | ||
| Cholesterol | 100 mg | 33% | |
| Sodium | 4135 mg | 180% | |
| Total Carbohydrate | 136.4 g | 50% | |
| Dietary Fiber | 21.6 g | 77% | |
| Total Sugars | 35.9 g | ||
| Protein | 38.8 g | 78% | |
| Vitamin D | 0.5 mcg | 2% | |
| Calcium | 826 mg | 64% | |
| Iron | 8.9 mg | 49% | |
| Potassium | 2806 mg | 60% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
