Roasted Sweet Potato Salad with Cashews and Green Onions
This vibrant and flavorful Roasted Sweet Potato Salad is a perfect side dish or light lunch. Sweet roasted potatoes are tossed with a tangy lime vinaigrette, crunchy cashews, and fresh green onions for a burst of flavor and texture.
This hearty and flavorful salad is perfect for a light lunch or a side dish. Roasted sweet potatoes are tossed with a creamy dressing, crisp green onions, and crunchy cashews for a delightful combination of textures and flavors.
For those with nut allergies, simply omit the cashews. You can substitute them with toasted sunflower seeds, pumpkin seeds, or chopped pistachios (if tolerated). The roasted sweet potatoes will still shine, and the vibrant flavors of the green onions and dressing will create a satisfying and flavorful dish.
I’m thrilled to hear that Roasted Sweet Potato Salad with Cashews and Green Onions has become your new favorite salad! It’s indeed a delightful combination of flavors and textures, with the roasted sweet potatoes providing a hint of sweetness, the cashews offering a delightful crunch, and the green onions adding a refreshing bite.
While the original recipe calls for pecans, I wholeheartedly agree that cashews elevate this salad to a whole new level. Their smooth, buttery texture and subtle nutty flavor complement the sweet potatoes perfectly, creating a harmonious blend of tastes.
So, if you’re looking for a delicious and nutritious salad that’s sure to please even the pickiest eaters, give Roasted Sweet Potato Salad a try. You can customize it to suit your dietary needs, making it a versatile and enjoyable dish for everyone.
This version emphasizes the nut-free option and provides suitable substitutes. It also highlights the versatility of the salad and encourages customization to accommodate different dietary preferences.
Ingredients for the Roasted Sweet Potato Salad with Cashews and Green Onions
- Sweet Potatoes: These vibrant orange root vegetables bring a naturally sweet and earthy flavor to the salad. Rich in vitamins A and C, fiber, and potassium, they are roasted until tender and caramelized for a delightful texture.
- Extra-Virgin Olive Oil: Cold-pressed from olives, this high-quality oil adds richness and a fruity flavor to the dish. It also helps to roast the sweet potatoes evenly and keeps them moist.
- Salt: This essential seasoning enhances the flavors of all the other ingredients, bringing out the natural sweetness of the sweet potatoes.
- Pecans or Roasted Cashews: For a delightful crunch, choose pecans for a richer, more buttery flavor, or roasted cashews for a smoother, creamier texture. Both add a touch of nutty goodness to the salad.
- Fresh Lime Juice: A burst of citrusy brightness, lime juice cuts through the sweetness of the sweet potatoes and maple syrup, creating a refreshing balance.
- Maple Syrup: This natural sweetener adds a touch of sweetness and a subtle caramel flavor to the dressing.
- Green Onions: These versatile scallions add a mild, oniony flavor and a vibrant green color to the salad. Their crisp texture provides a refreshing contrast.
- Kale Leaves: This leafy green vegetable adds a slightly bitter, earthy flavor and a wealth of nutrients, including vitamins A, C, and K, fiber, and calcium.
- Freshly Ground Pepper: For the best flavor, use freshly ground pepper. It adds a subtle spiciness and a depth of flavor that elevates the dressing.
Tips & Variations:
- Spice it Up: Add a pinch of red pepper flakes or a sprinkle of chili powder to the dressing for a touch of heat.
- Nut Swap: Feel free to use cashews instead of pecans. Cashews offer a smoother, creamier texture and a more subtle flavor that complements the sweet potatoes beautifully.
- Other Nut Options: If you don’t have pecans or cashews, use other nuts such as walnuts, almonds, or hazelnuts.
- Add-Ins: Enhance the salad with other ingredients like dried cranberries, chopped apples, or crumbled feta cheese.
- Make-Ahead: Roast the sweet potatoes and toast the nuts the day before to save time. Assemble the salad and dress it just before serving.
- Vinaigrette Variations: The original recipe calls for a lime juice and maple syrup dressing. I like to add a touch of black pepper (or even a pinch of cayenne pepper for extra spice) to the dressing for extra flavor.
- Nut Toasting: If you don’t have a large skillet, roast the nuts on a baking sheet in the oven. Toss them with a little olive oil and roast at 350°F for 10-15 minutes, or until fragrant and lightly browned.
- Serving Suggestions: Enjoy this salad as a side dish to any meat, poultry, or seafood entrée. Or, make it a hearty vegetarian meal on its own.
- Sweet Potato Choice: Use either sweet yellow potatoes (yams) or white potatoes.
Final thoughts on this sweet potato salad
Roasted Sweet Potato Salad with Cashews and Green Onions is a culinary delight that will tantalize your taste buds and nourish your body. The symphony of flavors and textures, from the sweet potatoes’ earthy sweetness to the cashews’ buttery crunch, is an experience that will leave you craving more. This salad is not just a gastronomic treat; it’s a nutritional powerhouse packed with vitamins, minerals, and antioxidants that contribute to overall well-being.
Kale, the superfood that graces this salad, is a nutritional powerhouse that promotes heart health, fights cancer, lowers blood pressure, and eases asthma. Its abundance of vitamins C, K, and A, along with minerals like copper, potassium, iron, manganese, and phosphorus, makes it an essential addition to your diet. Incorporate kale into salads, sandwiches, wraps, juices, stews, sautéed dishes, and soups to reap its remarkable health benefits.
This Roasted Sweet Potato Salad with Cashews and Green Onions is a true culinary delight. The combination of flavors is simply irresistible – the earthy sweetness of the roasted sweet potatoes perfectly complements the buttery crunch of the cashews, while the fresh green onions add a vibrant touch.
But this salad isn’t just delicious; it’s a nutritional powerhouse. Packed with vitamins, minerals, and antioxidants, it’s a healthy and satisfying meal or side dish. The kale, a superfood rich in vitamins and minerals, promotes heart health and boosts overall well-being. And the sweet potatoes, loaded with essential nutrients, contribute to a healthier lifestyle.
This recipe is incredibly versatile. You can use either yellow or white sweet potatoes, and substituting cashews for pecans adds a unique and delicious flavor profile. The simple dressing perfectly complements the ingredients, making this salad a true culinary masterpiece.
So, don’t delay! Treat yourself to this Roasted Sweet Potato Salad with Cashews and Green Onions. Your taste buds and your body will thank you.
Sources
- https://www.medicalnewstoday.com/articles/270435.php
- https://www.medicalnewstoday.com/articles/281438.php
Roasted Sweet Potato Salad with Cashews and Green Onions
Ingredients
- 3 lb. 1.5 kg sweet potatoes
- 2 Tbs. extra-virgin olive oil
- 1/2 tsp. salt plus more, to taste
- 1/2 cup 2 oz./60 g pecans or roasted cashews
- 1/3 cup 3 fl. oz./80 ml fresh lime juice
- 3 Tbs. maple syrup
- 1/2 cup 1 1/2 oz./45 g minced green onions green portions, including tender
- 3 or 4 kale leaves stemmed and leaves torn
- Freshly ground pepper to taste
Instructions
- Preheat oven: Preheat your oven to 400°F (200°C).
- Roast sweet potatoes: Peel the sweet potatoes and cut them into 1-inch chunks. Place them in a large baking pan, drizzle with 1 1/2 Tbsp olive oil, sprinkle with 1/2 tsp salt, and toss to coat. Spread the sweet potatoes in a single layer and roast, stirring occasionally, for 25-30 minutes, or until tender when pierced with a knife.
- Toast nuts: In a dry skillet over medium-low heat, toast the pecans or cashews, stirring constantly, until fragrant and lightly browned, about 5 minutes. Let cool on a plate.
- Make the vinaigrette: In a large bowl, whisk together the lime juice, maple syrup, and remaining 1/2 Tbsp olive oil.
- Combine ingredients: Add the hot roasted sweet potatoes, toasted nuts, green onions, and kale to the bowl with the vinaigrette. Toss well to coat. Season with salt and pepper to taste.
- Serve: Serve immediately or let cool to room temperature before serving.
Notes
- Spice it Up: Add a pinch of red pepper flakes or a sprinkle of chili powder to the dressing for a touch of heat.
- Nut Swap: Feel free to use cashews instead of pecans. Cashews offer a smoother, creamier texture and a more subtle flavor that complements the sweet potatoes beautifully.
- Other Nut Options: If you don’t have pecans or cashews, use other nuts such as walnuts, almonds, or hazelnuts.
- Add-Ins: Enhance the salad with other ingredients like dried cranberries, chopped apples, or crumbled feta cheese.
- Make-Ahead: Roast the sweet potatoes and toast the nuts the day before to save time. Assemble the salad and dress it just before serving.
- Vinaigrette Variations: The original recipe calls for a lime juice and maple syrup dressing. I like to add a touch of black pepper (or even a pinch of cayenne pepper for extra spice) to the dressing for extra flavor.
- Nut Toasting: If you don’t have a large skillet, roast the nuts on a baking sheet in the oven. Toss them with a little olive oil and roast at 350°F for 10-15 minutes, or until fragrant and lightly browned.
- Serving Suggestions: Enjoy this salad as a side dish to any meat, poultry, or seafood entrée. Or, make it a hearty vegetarian meal on its own.
- Sweet Potato Choice: Use either sweet yellow potatoes (yams) or white potatoes.
Nutrition
Please keep in mind that nutritional information is a rough estimate and can vary greatly based on the products used.
Nutrition info is automatically generated and provided as a courtesy and as an estimate only.
