Think sweet potatoes belong in the oven alongside Sunday lunch? There's plenty more you can do with them. From roasted sweet potatoes with feta and rocket to a creamy salad with a tangy yoghurt dressing, these five recipes offer fresh alternatives to traditional potato salad. Find your next favourite for a weekend braai, packed lunch or family dinner.
Sweet potatoes are an excellent base for salads because their natural sweetness pairs well with savoury ingredients, fresh herbs and tangy dressings. These sweet potato salad recipes offer five different ways to turn an affordable vegetable into a satisfying side dish or light meal.
Roasting brings out their flavour while keeping the pieces firm enough to hold their shape. Furthermore, sweet potatoes work equally well in warm salads and chilled combinations, making them particularly versatile for braais, family gatherings and weekday lunches.
1. Roasted Sweet Potato, Feta and Rocket Salad
A combination of sweet roasted vegetables, salty feta and peppery rocket makes this an excellent accompaniment to grilled chicken or braaied meat.
Ingredients for Roasted Sweet Potato, Feta and Rocket Salad
- 2 medium sweet potatoes, cubed
- 2 tablespoons olive oil
- 100g feta, crumbled
- 2 handfuls rocket
- ¼ red onion, thinly sliced
- 1 tablespoon lemon juice
- Salt and black pepper
Method to Make Roasted Sweet Potato, Feta and Rocket Salad
- Preheat the oven to 200°C.
- Toss the sweet potato with 1 tablespoon olive oil and season lightly.
- Roast for 25 to 30 minutes until tender and golden.
- Allow to cool slightly before combining with rocket, feta and red onion.
- Drizzle with the remaining olive oil and lemon juice.
2. Sweet Potato and Chickpea Salad
This substantial vegetarian option combines roasted sweet potato with chickpeas and a lightly spiced lemon dressing.
Ingredients for Sweet Potato and Chickpea Salad
- 2 medium sweet potatoes, cubed
- 1 tin (400g) chickpeas, drained
- 1 tablespoon olive oil
- ½ teaspoon ground cumin
- ½ cucumber, diced
- 2 tablespoons chopped parsley
- 2 tablespoons lemon juice
- Salt and black pepper
Method to Make Sweet Potato and Chickpea Salad
- Roast the sweet potatoes with olive oil and cumin at 200°C for approximately 30 minutes.
- Allow to cool slightly.
- Combine with chickpeas, cucumber and parsley.
- Add lemon juice and season before serving.
3. Creamy Sweet Potato and Avocado Salad
Avocado adds a creamy texture without requiring a mayonnaise-based dressing.
Ingredients to Make Creamy Sweet Potato and Avocado Salad
- 2 medium sweet potatoes, cubed
- 1 ripe avocado, diced
- ½ red pepper, chopped
- 2 spring onions, sliced
- 2 tablespoons plain yoghurt
- 1 tablespoon lemon juice
- Salt and black pepper
Method to Make Creamy Sweet Potato and Avocado Salad
- Boil the sweet potatoes for 10 to 12 minutes until just tender. Drain and cool completely.
- Mix the yoghurt with lemon juice and seasoning.
- Combine the sweet potatoes, red pepper and spring onions.
- Gently fold in the avocado and dressing immediately before serving.
4. Sweet Potato, Beetroot and Feta Salad
The earthy flavour of beetroot complements roasted sweet potato, while feta provides a savoury contrast.
Ingredients to Make Sweet Potato, Beetroot and Feta Salad
- 2 medium sweet potatoes, cubed
- 2 cooked beetroots, diced
- 100g feta, crumbled
- 2 handfuls baby spinach
- 1 tablespoon olive oil
- 1 tablespoon balsamic vinegar
- 1 teaspoon honey
Method to Make Sweet Potato, Beetroot and Feta Salad
- Roast the sweet potatoes at 200°C for 25 to 30 minutes until tender.
- Whisk together olive oil, balsamic vinegar and honey.
- Arrange the spinach, sweet potatoes and beetroot on a serving platter.
- Sprinkle with feta and drizzle with dressing.
5. Spicy Sweet Potato and Black Bean Salad
A lightly spiced salad that works particularly well with braaied chicken or grilled meat.
Ingredients for Spicy Sweet Potato and Black Bean Salad
- 2 medium sweet potatoes, cubed
- 1 tin (400g) black beans, drained
- ½ red onion, chopped
- 1 red pepper, diced
- 1 tablespoon olive oil
- ½ teaspoon smoked paprika
- 1 tablespoon lime or lemon juice
- Fresh coriander
Method to Make Spicy Sweet Potato and Black Bean Salad
- Toss sweet potatoes with olive oil and smoked paprika.
- Roast at 200°C for approximately 30 minutes.
- Combine with black beans, red onion and red pepper.
- Add citrus juice and chopped coriander before serving.
Preparation Time
| Recipe | Total Time |
|---|---|
| Sweet Potato, Feta and Rocket | 40 minutes |
| Sweet Potato and Chickpea | 40 minutes |
| Sweet Potato and Avocado | 25 minutes |
| Sweet Potato, Beetroot and Feta | 40 minutes |
| Spicy Sweet Potato and Black Bean | 40 minutes |
Servings
Each recipe serves approximately 4 people as a side dish.
Frequently Asked Questions
Should sweet potatoes be peeled for salads?
Peeling is optional. The skin is edible, although peeled sweet potatoes generally produce a softer texture.
Can sweet potato salads be prepared ahead?
Yes. Prepare the roasted sweet potatoes in advance and refrigerate. Add delicate ingredients such as rocket and avocado shortly before serving.
Are sweet potato salads served hot or cold?
Both work well. Roasted varieties are particularly good warm, while creamy salads are best served chilled.
How do I stop sweet potatoes becoming mushy?
Cut them into evenly sized pieces and avoid overcooking. Roasting usually produces firmer pieces than boiling.
How long can sweet potato salad be refrigerated?
Most varieties keep for two to three days in airtight containers, although salads containing avocado or fresh leaves are best eaten sooner.
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