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Roasted Sweet Potato Salad with Cashews and Green Onions

Kale and Sweet Potatoes Salad - caribbeangreenliving.com

This hearty and flavorful salad is perfect for a light lunch or a side dish. The roasted sweet potatoes are tossed with creamy cashew dressing, crisp green onions, and crunchy cashews for a delightful combination of textures and flavors.

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.

As for why we often see pecans and walnuts in salads, it’s likely due to their popularity and availability. Pecans are native to North America and have been enjoyed for centuries, while walnuts are also widely cultivated and offer a slightly more assertive flavor profile. However, cashews deserve equal recognition in the world of salads. Their versatility, mild flavor, and creamy texture make them a wonderful addition to various salads, including green, fruit, and grain salads.

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 with Cashews and Green Onions a try. You won’t be disappointed!

Kale and Sweet Potatoes Salad - caribbeangreenliving.com
Roasted Sweet Potato Salad with Cashews and Green Onions

Ingredients for the Roasted Sweet Potato Salad with Cashews and Green Onions

  • Sweet potatoes: Sweet potatoes are a type of root vegetable with a vibrant orange color and a sweet, earthy flavor. They are an excellent source of vitamins A and C, as well as fiber and potassium. In this recipe, sweet potatoes are roasted until tender and caramelized, adding a touch of sweetness and a delightful texture to the salad.
  • Extra-virgin olive oil: Extra-virgin olive oil is a cold-pressed oil from olives that has a rich, fruity flavor and a high smoke point. It is a healthy source of monounsaturated fats and antioxidants. In this recipe, olive oil is used to coat the sweet potatoes before roasting, adding flavor and moisture.
  • Salt: Salt is a mineral that enhances the flavor of other ingredients. In this recipe, salt is used to season the sweet potatoes and the dressing, bringing out the dish’s natural flavors.
  • Pecans or roasted cashews: Pecans are a type of nut with a rich, buttery flavor and a slightly crunchy texture. Roasted cashews offer a similar flavor profile with a smoother, creamier texture. Both pecans and cashews add a delightful crunch and a nutty flavor to the salad.
  • Fresh lime juice: Fresh lime juice is a citrusy liquid with a bright, acidic flavor. It is a good source of vitamin C and adds a refreshing tang to the dressing. In this recipe, lime juice is used to balance the sweetness of the sweet potatoes and maple syrup.
  • Maple syrup: Maple syrup is a sweet, amber-colored liquid made from sap collected from maple trees. It has a rich, complex flavor with hints of caramel and vanilla. In this recipe, maple syrup is used to add sweetness to the dressing.
  • Green onions: Green onions, also known as scallions, are a type of onion with a mild, slightly pungent flavor. They have a crisp, tender texture and add a fresh, herbaceous note to the salad. In this recipe, green onions are chopped and added to the dressing for flavor and color.
  • Kale leaves: Kale is a type of leafy green vegetable with a slightly bitter, earthy flavor. It is an excellent source of vitamins A, C, and K, as well as fiber and calcium. In this recipe, kale leaves are used as the base of the salad, providing a nutritious and flavorful foundation.
  • Freshly ground pepper: Freshly ground pepper has a more intense aroma and flavor than pre-ground pepper. It adds a subtle spiciness and depth of flavor to the dressing.

Instructions:

  1. Preheat oven to 400°F.
  2. Peel and cut sweet potatoes into chunks. Drizzle with olive oil, salt, and stir to coat. Roast for 25-30 minutes or until tender.
  3. Toast pecans in a dry fry pan over medium-low heat, stirring, until fragrant and browned.
  4. In a bowl, stir together lime juice, maple syrup, and olive oil.
  5. Add sweet potatoes, pecans, green onions, and kale. Season with salt and pepper.
  6. Serve immediately.
Kale and Sweet Potatoes Salad - caribbeangreenliving.com
Roasted Sweet Potato Salad with Cashews and Green Onions

Notes and Tips

  • Add a pinch of red pepper flakes to the dressing for a spicier salad.
  • If you don’t have pecans or cashews, you can use other nuts, such as walnuts, almonds, or hazelnuts.
  • You can also add other ingredients to the salad, such as dried cranberries, chopped apples, or crumbled feta cheese.
  • To make the salad ahead of time, roast the sweet potatoes and toast the nuts the day before. Then, assemble the salad and dress it just before serving.
  • The original recipe calls for pecans, but I think cashews taste better in this salad. They have a smoother, creamier texture and a more subtle flavor that complements the sweet potatoes nicely.
  • I like to use a combination of fresh lime juice and maple syrup in the dressing. The lime juice adds a bright, acidic flavor, while the maple syrup adds a touch of sweetness. You can adjust the amounts of each to your liking.
  • If you don’t have a large fry pan, you can roast the pecans on a baking sheet in the oven. Just toss them with a little olive oil and roast them at 350°F for 10-15 minutes, or until they are fragrant and slightly browned.
  • I like adding a little black pepper to the dressing to give it a bit of zip. You can also add a pinch of cayenne pepper for a spicier salad.
  • This salad is best served immediately, but it will also keep in the refrigerator for up to 2 days.
  • Enjoy this salad with any of our meat, poultry, or seafood entrees or serve it by itself as a full vegetarian meal.

I hope these tips and notes help you make a delicious and nutritious Roasted Sweet Potato Salad with Cashews and Green Onions!

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.

Sweet potatoes, often mislabeled as yams, are another nutritional gem featured in this salad. Studies have shown that increasing consumption of plant-based foods like sweet potatoes can reduce the risk of obesity, diabetes, heart disease, and overall mortality while promoting a healthy complexion, increased energy levels, and lower weight.

Whether you prefer yellow or white potatoes, this recipe is versatile enough to accommodate your choice. The addition of cashews, instead of pecans or walnuts, elevates the salad’s flavor profile, creating a delectable combination that makes meat an unnecessary indulgence. The simple yet flavorful dressing complements the cashews perfectly, adding another layer of deliciousness to this culinary masterpiece.

So, what are you waiting for? Indulge in this Roasted Sweet Potato Salad with Cashews and Green Onions, a culinary delight that nourishes your body and soul. There’s no excuse to miss out on this exceptional dish.

Sources

Roasted Sweet Potato Salad with Cashews and Green Onions - caribbeangreenliiving.com

Roasted Sweet Potato Salad with Cashews and Green Onions

Roasted Sweet Potato Salad with Cashews and Green Onions Crunchy, delicious, tasty, delightful, sweet, healthy and nutritious.
Prep Time 20 minutes
Cook Time 25 minutes
Total Time 45 minutes
Course Side Dishes
Cuisine American
Servings 4
Calories 504 kcal

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 an oven to 400°F (200°C).
  • Peel the sweet potatoes and cut them into 1-inch (2.5-cm) chunks. Put them in a large baking pan, drizzle with 1 1/2 Tbs. of the olive oil, sprinkle with the 1/2 tsp. salt and stir to coat. Spread the sweet potatoes in a single layer and roast, stirring occasionally, until tender when pierced with a knife, 25 to 30 minutes.
  • Meanwhile, in a dry fry pan over medium-low heat, toast the pecans, stirring, until fragrant and starting to brown, about 5 minutes. Pour onto a plate to cool. If you are using cashews, you can either buy store-bought roasted cashews or follow the same step as if you were using pecans.
  • In a large bowl, stir together the lime juice, maple syrup and the remaining 1/2 Tbs. olive oil. Add the hot roasted sweet potatoes, the pecans, green onions and kale. Stir well and season with salt and pepper. Serve immediately, or let cool to room temperature and stir again before serving. Serves 4 to 6.
  • Adapted from Williams-Sonoma Salad of the Day, by Georgeanne Brennan (Weldon Owen, 2012).

Notes

Use either sweet yellow potato (yam) or white potato.
Use cashews instead of pecans in preferred.

Nutrition

Serving: 1gramsCalories: 504kcalCarbohydrates: 85gProtein: 8gFat: 17gSaturated Fat: 2gPolyunsaturated Fat: 4gMonounsaturated Fat: 10gSodium: 452mgPotassium: 1438mgFiber: 14gSugar: 25gVitamin A: 52676IUVitamin C: 57mgCalcium: 248mgIron: 3mg

Please keep in mind that nutritional information is a rough estimate and can vary greatly based on the products used.

Keyword kale, sweet potatoes
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