Sweet Potato Harvest Salad
This salad has all of the warmth, sweetness, and crunch in a salad to keep you wanting more! This dish goes well in a lunchbox with a sandwich or pairs perfectly with a grilled chicken breast. This salad is kid-tested and mom-approved!
- Yield
- 4 cups
- Serving size
- 1 serving
- Rating
- 4.33 of 5 (6 ratings)
Food groups
- Fruit: 1/4 cups
- Protein Foods: 1/2 ounces
- Vegetables: 1/2 cups
Ingredients
- 4 cups sweet potatoes, diced (about 2-3 sweet potatoes)
- 1 cup red apple, diced
- 1/4 cup pomegranate seeds
- 4 tablespoons unsalted pumpkin seeds (pepitas)
- 1 tablespoon apple cider vinegar
- 2 1/2 teaspoons extra virgin olive oil
- 1/4 teaspoon salt
- 1/8 teaspoon black pepper
Directions
- Wash hands with soap and water.
- Preheat oven to 400 °F. Drizzle diced sweet potatoes with 1 teaspoon of olive oil and roast in the oven on a baking sheet for 10 minutes.
- Once sweet potatoes are cooked, remove from the oven and allow them to cool.
- In a large mixing bowl, combine the sweet potato, apples, pomegranate seeds, and pepitas.
- Whisk the remaining 1/2 tablespoon of olive oil, apple cider vinegar, salt, and pepper in a separate bowl.
- Once mixed, add to sweet potato mixture and toss until the salad is lightly coated.
Nutrition per serving
| Nutrient | Amount |
|---|---|
| Total Calories | 196.96 |
| Total Fat | 7.51 g |
| Saturated Fat | 1.28 g |
| Monounsaturated Fat | 3 g |
| Polyunsaturated Fat | 2 g |
| Linoleic Acid | 2 g |
| α-Linolenic Acid | 0.1 g |
| Omega 3 - EPA | 0 g |
| Omega 3 - DHA | 0 g |
| Cholesterol | 0 mg |
| Carbohydrates | 28.97 g |
| Dietary Fiber | 4.89 g |
| Total Sugars | 11.83 g |
| Added Sugars included | 0 g |
| Protein | 4.9 g |
| Calcium | 48 mg |
| Potassium | 620 mg |
| Sodium | 228.04 mg |
| Copper | 0 mg |
| Iron | 2 mg |
| Magnesium | 80 mg |
| Phosphorus | 166 mg |
| Selenium | 1 mg |
| Zinc | 1 mg |
| Vitamin A | 998 mcg |
| Vitamin B6 | 0.3 mg |
| Vitamin B12 | 0 mcg |
| Vitamin C | 23 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 1 mg |
| Vitamin K | 5 mcg |
| Folate | 12 mcg |
| Thiamin | 0.1 mg |
| Riboflavin | 0.2 mg |
| Niacin | 2 mg |
| Choline | 21 mg |
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Source
Recipe by: Created by Brighter Bites, a member of the MyPlate National Strategic Partnership Program
Published by: the U.S. Department of Agriculture (Center for Nutrition Policy and Promotion / SNAP-Ed) on MyPlate Kitchen at https://www.myplate.gov/recipes/sweet-potato-harvest-salad. Federal works are public domain in the United States.