Mediterranean Diet Sweet Potato Salad
Elevate your salad game with this vibrant Mediterranean Diet Sweet Potato Salad, a deliciously wholesome twist on a classic. Packed with nutritious, roasted sweet potatoes seasoned with paprika and cumin, this salad is layered with fresh spinach, juicy cherry tomatoes, crisp cucumber, Kalamata olives, and thinly sliced red onion. Bursting with Mediterranean flavors, the dish is tied together with a zesty lemon-garlic dressing infused with Dijon mustard and a touch of honey or maple syrup for sweetness. For added flair, sprinkle crumbled feta cheese (or keep it vegan by omitting) alongside fragrant parsley and mint. Perfect as a healthy main dish or a light side, this colorful salad is ready in under an hour and offers the ideal balance of flavor, texture, and nutrition.
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Recipe Information
Ingredients
- 4 cups (diced) sweet potatoes
- 3 tablespoons extra-virgin olive oil
- 1 teaspoon paprika
- 1 teaspoon ground cumin
- 2 cups baby spinach
- 1.5 cups (halved) cherry tomatoes
- 0.5 cups (thinly sliced) red onion
- 1 cup (diced) cucumber
- 0.5 cups Kalamata olives
- 0.5 cups (crumbled) feta cheese (optional, omit for vegan version)
- 0.25 cups (chopped) fresh parsley
- 0.25 cups (chopped) fresh mint
- 3 tablespoons lemon juice
- 2 garlic cloves (minced)
- 1 teaspoon dijon mustard
- 1 teaspoon honey (or maple syrup for vegan version)
- 0.5 teaspoons salt
- 0.25 teaspoons black pepper
Instructions
Preheat the oven to 400°F (200°C) and line a baking sheet with parchment paper.
In a large mixing bowl, toss the diced sweet potatoes with 2 tablespoons of olive oil, paprika, ground cumin, and a pinch of salt and pepper. Mix well to coat.
Spread the seasoned sweet potatoes evenly on the baking sheet and roast for 20-25 minutes, flipping halfway through, until tender and slightly crispy on the edges. Remove from the oven and let cool slightly.
While the sweet potatoes are roasting, prepare the dressing: In a small bowl, whisk together the remaining 1 tablespoon of olive oil, lemon juice, minced garlic, Dijon mustard, honey (or maple syrup if vegan), 1/2 teaspoon of salt, and 1/4 teaspoon of black pepper. Set aside.
In a large salad bowl, combine the baby spinach, cherry tomatoes, red onion, cucumber, Kalamata olives, and roasted sweet potatoes.
If using, sprinkle the crumbled feta cheese on top. Then add the fresh parsley and mint.
Drizzle the lemon-olive oil dressing over the salad and toss gently to combine.
Serve immediately or chill for 10-15 minutes to allow the flavors to meld together. Enjoy!
Nutrition Facts
Calories |
1611 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 98.9 g | 127% | |
| Saturated Fat | 27.5 g | 138% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 107 mg | 36% | |
| Sodium | 4446 mg | 193% | |
| Total Carbohydrate | 157.6 g | 57% | |
| Dietary Fiber | 31.8 g | 114% | |
| Total Sugars | 44.7 g | ||
| Protein | 32.1 g | 64% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 1066 mg | 82% | |
| Iron | 15.0 mg | 83% | |
| Potassium | 1225 mg | 26% | |
*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.
