Healthy Sweet Potato Quinoa Salad
A colorful, protein-packed, and fiber-rich salad featuring roasted sweet potatoes, quinoa, chickpeas, fresh greens, and a zesty maple-Dijon dressing. Perfect for meal prep or a light, satisfying lunch.
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.
