This vibrant Sweet Potato Quinoa Salad is a nutrient-packed, satisfying meal that’s perfect for any day.
Packed with plant-based protein, fiber-rich quinoa, and hearty chickpeas, it’s both filling and energizing.
Roasted sweet potatoes and a tangy maple-Dijon dressing add flavor and healthy fats, making this gluten-free, vegan salad an easy, wholesome option for lunches, meal prep, or light dinners.
Healthy Sweet Potato Quinoa Salad
Equipment
- 1 Baking sheet (lined with parchment paper)
- 1 Medium Saucepan
- 1 Large mixing bowl
- 1 Small bowl (for dressing)
- 1 whisk or fork
Ingredients
Salad Ingredients:
- 1 medium sweet potato peeled and cubed
- 1 tablespoon olive oil
- ½ cup quinoa
- 1 14-ounce can chickpeas, drained
- 1 red bell pepper diced
- 1 cup spinach torn into bite-sized pieces
- ½ cup fresh parsley chopped
- ¼ cup sunflower seeds
Dressing Ingredients:
- ¼ cup extra-virgin olive oil
- 2 garlic cloves minced
- 2 tablespoons maple syrup
- 1 tablespoon Dijon mustard
- 1 tablespoon white wine vinegar
- ½ teaspoon salt
- ½ teaspoon black pepper
Instructions
- Preheat and Prepare Oven: Begin by preheating your oven to 400°F (200°C).Line a baking sheet with parchment paper to prevent sticking and make cleanup easier. This step ensures that your sweet potatoes roast evenly and caramelize perfectly, bringing out their natural sweetness.
- Cube and Season Sweet Potatoes: Peel the sweet potato and cut it into roughly ½-inch cubes. Place them in a medium mixing bowl and drizzle with 1 tablespoon of olive oil. Season generously with salt and freshly ground black pepper. Toss the cubes gently until each piece is coated evenly with oil and seasoning. Proper coating helps them roast evenly and develop a slightly crisp, caramelized exterior.
- Roast Sweet Potatoes: Spread the sweet potato cubes in a single layer on the prepared baking sheet, ensuring they aren’t overcrowded. Roast in the preheated oven for about 30 minutes, or until they are fork-tender and starting to caramelize around the edges. Check at 25 minutes and toss them lightly if needed to ensure even browning. Once done, remove from the oven and allow them to cool to room temperature.
- Rinse and Cook Quinoa: While the sweet potatoes are roasting, rinse ½ cup of quinoa under cold running water using a fine-mesh sieve to remove its natural coating, saponin, which can taste bitter. Transfer the rinsed quinoa to a small saucepan and add 1 cup of water. Bring it to a gentle boil over medium-high heat. Once boiling, reduce the heat to low, cover the pan, and simmer for 15 minutes or until the water has been fully absorbed. Remove from heat, fluff with a fork, and allow to cool completely.
- Prepare the Dressing: In a small bowl, combine ¼ cup of extra-virgin olive oil, 2 minced garlic cloves, 2 tablespoons of maple syrup, 1 tablespoon of Dijon mustard, 1 tablespoon of white wine vinegar, ½ teaspoon salt, and ½ teaspoon freshly ground black pepper. Whisk thoroughly until the mixture emulsifies into a smooth, glossy dressing. Taste and adjust seasoning if needed.
- Chop and Prep Vegetables: While the sweet potatoes and quinoa cool, prepare the remaining salad ingredients. Dice the red bell pepper into small, even pieces. Tear 1 cup of fresh spinach into bite-sized pieces and chop ½ cup of fresh parsley. Set aside, ready to assemble.
- Combine Salad Ingredients: In a large mixing bowl, gently combine the roasted sweet potato cubes, cooked quinoa, drained chickpeas, diced bell pepper, spinach, parsley, and ¼ cup sunflower seeds. Use a large spoon or spatula to fold the ingredients together carefully, ensuring even distribution without mashing the sweet potatoes.
- Add Dressing and Toss: Pour the prepared maple-Dijon dressing over the salad. Using a gentle folding motion, toss the salad until every ingredient is lightly coated with the dressing. Take care not to overmix, as you want to maintain the texture and shape of the roasted sweet potatoes and chickpeas.
- Serve or Store: Serve the salad immediately for a fresh, vibrant dish. Alternatively, for meal prep, divide the salad into individual airtight containers and refrigerate. The salad keeps well for up to 4 days, making it an excellent grab-and-go lunch or side dish.
- Optional Enhancements: For extra flavor or texture, consider adding a pinch of red pepper flakes to the dressing for subtle heat. You can also swap sunflower seeds for pumpkin seeds, toasted pecans, or walnuts, and add dried cranberries or pomegranate seeds for a sweet-tart contrast.
Notes
- Roast sweet potatoes until tender but still firm to avoid a mushy texture.
- Rinse quinoa thoroughly to remove its natural bitter coating, saponin, unless pre-rinsed.
- Feel free to swap spinach for kale, arugula, or Swiss chard for variation.
- Chickpeas can be replaced with black beans or other canned legumes.
- Add red pepper flakes or chili powder to the dressing for a subtle spicy kick.
- Sunflower seeds can be swapped for pumpkin seeds, toasted nuts, or pomegranate arils.
- Salad keeps in the fridge for up to 4 days, perfect for meal prep.
- Make extra roasted sweet potatoes to use in other dishes like frittatas or wraps.
Chef’s Secrets: Enhancing Flavor & Texture
To make this Sweet Potato Quinoa Salad truly shine, focus on layering flavors and textures.
Roasting the sweet potatoes until slightly caramelized intensifies their natural sweetness and creates a delightful contrast to the nutty quinoa and creamy chickpeas.
Use fresh herbs like parsley for a bright, aromatic finish, and lightly toast your sunflower seeds or other nuts for added crunch and a deeper flavor profile.
For a more vibrant salad, consider adding a splash of lemon juice to the dressing—it elevates all the ingredients and balances the sweetness of the roasted vegetables.
Serving Suggestions: Delicious Pairing Ideas
This salad is incredibly versatile and can be served as a main dish or side.
Pair it with grilled tofu, baked salmon, or roasted chicken for a hearty, balanced meal.
It also complements lighter fare like vegetable wraps, avocado toast, or a simple soup for a well-rounded lunch.
For gatherings or meal prep, serve it chilled or at room temperature—it retains its flavor beautifully and looks visually appealing on any plate.
Storage Tips: Keeping Salad Fresh
To maintain freshness, store the salad in an airtight container in the refrigerator for up to four days.
Keep the dressing separate if you plan to store it longer or want the vegetables to retain maximum texture.
If the sweet potatoes or quinoa dry out slightly, toss them with a teaspoon of olive oil or a splash of water before serving.
For meal prep, portion the salad into single-serving containers for grab-and-go lunches that stay crisp and flavorful.
Frequently Asked Questions
1. Can I use frozen sweet potatoes?
Yes! Frozen sweet potato cubes can be roasted directly, but they may release extra moisture. Pat them dry with a paper towel before roasting to ensure caramelization.
2. How can I make this salad spicier?
Add a pinch of red pepper flakes, a dash of chili powder, or a few drops of hot sauce to the dressing for a subtle to moderate heat level without overpowering the other flavors.
3. Can I prepare this salad in advance?
Absolutely. Both the quinoa and roasted sweet potatoes can be cooked a day or two ahead. Assemble the salad and add the dressing just before serving to maintain freshness.
4. Are there good substitutions for quinoa?
Yes. Farro, bulgur, or couscous work well as alternatives. Keep in mind that cooking times and water ratios may vary, so follow the package instructions for best results.
5. How can I add more protein?
You can increase plant-based protein by adding extra chickpeas, edamame, or cooked lentils. Nuts and seeds also contribute additional protein while enhancing texture and flavor.
