Roasted sweet potato quinoa salad is a nutritious and flavorful dish the whole family will love. This delicious salad has it all; protein-rich quinoa and chickpeas, nutritious veggies and greens, plus sunflower seeds for healthy fats and even more protein.
Super nutritious quinoa is actually a seed, not a grain, although it is eaten in the same way as a grain. It has been grown for 7000 years, originally by the Incas. Quinoa can replace rice or couscous as a gluten-free grain in many dishes, and I love to use it in salads, like this sweet potato and chickpea recipe, or in my Southwestern Quinoa Salad Recipe.
This recipe was originally published in 2013 and has been updated to include more helpful information and better photos.
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Why we love it
- Delicious: All the ingredients in this quinoa salad go together with the perfect balance of creamy and crunchy elements that every salad needs. A tasty maple Dijon vinaigrette is a flavorful dressing.
- Nutritious: To say this is a healthy salad is putting it mildly. This is a nutrient, fiber, and protein packed meal that will fill you up and fuel your day. (Did you know that quinoa is a complete protein? It has all nine essential amino acids that we need.)
- Meal prep: Quinoa and sweet potato salad can be stored in the fridge for up to 4 days, making this easy recipe perfect for meal prep.
- Allergy friendly: Although nutty quinoa is considered to be a whole grain, it has no gluten, so this salad is gluten-free. It’s also dairy-free and nut-free.
Ingredient Notes
Exact quantities and full instructions are in the recipe card at the bottom of this post.
For the salad
- Sweet potato: In North America, the words sweet potatoes and yams are used interchangeably. However, the two vegetables are not the same. Yams have rough, brown skins and pale, starchy flesh. Sweet potatoes have a smooth, copper colored skin and bright orange flesh. Look for sweet potatoes that are firm, smooth, and unblemished. When I can find them, I sometimes make this hearty salad with purple sweet potatoes. The flavor and texture are almost the same as orange sweet potatoes, but the color is beautiful.
- Quinoa: Quinoa comes in three main varieties: white quinoa, red quinoa, and black quinoa. They can all be used interchangeably. I’m using white quinoa for this salad, I’ve also used red quinoa, and it’s just as good.
- Chickpeas: Canned chickpeas (also called garbanzo beans) are a staple pantry item, and they are just as nutritious as dried, and much more convenient. I look for low sodium, or no-salt-added canned chickpeas.
- Vegetables: Red bell pepper, red onion, baby spinach, and fresh parsley add color, flavor, and crunch.
- Sunflower seeds: These healthy seeds add additional nutrition, protein, and crunch.
For the dressing
- Olive Oil: I like extra virgin olive oil for its flavor and antioxidants. Avocado oil is another favorite.
- Vinegar: I use white wine vinegar, but you can also use white balsamic vinegar or apple cider vinegar.
- Maple Syrup: A touch of natural sweetness compliments this simple dressing perfectly. It must be pure maple syrup. You can use agave syrup, too, or honey if you aren’t vegan.
- Garlic: I like pre-minced, jarred garlic for convenience.
- Dijon Mustard: Dijon adds a delicious, subtle bite to the dressing.
- S&P: Kosher salt or sea salt and black pepper.
How to make sweet potato quinoa salad
- Peel the sweet potato and cut into half inch cubes. On a sheet pan, toss them in a little oil and season with salt and pepper. Roast for about 30 minutes, or until they are fork tender and slightly caramelized. Allow them to cool.
- While the sweet potatoes are roasting, cook your quinoa according to package directions, usually about 15 minutes.
- In a small bowl, whisk together all of the salad dressing ingredients.
- In a large bowl, gently toss together the cooled quinoa and sweet potato cubes, chickpeas, bell pepper, red onion, spinach, and parsley.
- Pour the dressing over the salad and stir to combine.
Tips and Variations
- I like to make extra roasted sweet potatoes when I make this salad so that I can use some in another recipe, like sweet potato and salmon fritatta.
- Roast the sweet potatoes until they are just beginning to brown and are fork tender but still firm. Don’t over cook or they will be mushy.
- Follow the package directions for cooking quinoa. You may need to rinse the quinoa, which has a natural coating called saponin, which can taste bitter. Some brands are already pre-rinsed for you.
- You can swap the spinach for kale, arugula, or swiss chard. The same goes for parsley; swap it for basil, cilantro, or any other fresh herb.
- Change the chickpeas for black beans, or any other type of canned beans.
- Add a pinch of red pepper flakes or chili powder to the vinaigrette for a hint of spice. Or try chipotle pepper and a squeeze of lime juice (omit the vinegar).
- Buy sunflower seeds that are already shelled, or you can use pumpkin seeds. Some other topping ideas are toasted pecans or walnuts, dried cranberries, raisins, or pomegranate arils.
- Add some feta cheese or crumbled goat cheese. (Not vegan)
- For meal prep, divide the salad into individual containers and store in the fridge for when you need a healthy lunch or side dish. Sweet potato quinoa salad will keep in the fridge for up to 4 days.
Want more healthy salads?
Here’s a few to try:
Did you make this recipe? Please leave a rating in the comments below and let us know how it turned out. Did you make any changes? We would love for you to share and your feedback is important! Thank you for visiting The Food Blog!
Recipe
Sweet Potato Quinoa Salad
This Sweet Potato Quinoa Salad is a delicious, super-food packed, and hearty salad that will fuel your day, fill you up, and thrill your taste buds, too.
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Servings: 6
Calories: 271kcal
Instructions
Preheat oven to 400°
Peel the sweet potato and cut into ½ inch cubes. Put the cubes in a single layer on a parchment line baking sheet. Toss with olive oil and season with salt and pepper. Roast until they are fork tender and beginning to caramelize, about 30 minutes. Remove from the oven and allow to cool to room temperature.
While sweet potato is in the oven, cook quinoa. Add quinoa and water to a small saucepan, bring to a boil. Reduce heat to low and cook 15 minutes until water is absorbed. Remove from heat and allow to cool to room temperature.
In a small bowl, whisk together dressing ingredients.
Toss cooled sweet potato cubes, quinoa, chickpeas, seeds, bell pepper, spinach sunflower seeds, and parsley together in a large bowl.
Pour the dressing over the salad and gently toss to combine.
Notes
- I like to make extra roasted sweet potatoes when I make this salad so that I can use some in another recipe, like sweet potato and salmon fritatta.
- Roast the sweet potatoes until they are just beginning to brown and are fork tender but still firm. Don’t over cook or they will be mushy.
- Follow the package directions for cooking quinoa. You may need to rinse the quinoa, which has a natural coating called saponin, which can taste bitter. Some brands are already pre-rinsed for you.
- You can swap the spinach for kale, arugula, or swiss chard.
- Change the chickpeas for black beans, or any other type of canned beans.
- Add a pinch of red pepper flakes or chili powder to the vinaigrette for a hint of spice.
- Buy sunflower seeds that are already shelled, or you can use pumpkin seeds. Some other topping ideas are toasted pecans or walnuts, dried cranberries, raisins, or pomegranate arils.
- For meal prep, divide the salad into individual containers and store in the fridge for when you need a healthy lunch or side dish. Sweet potato quinoa salad will keep in the fridge for up to 4 days.
Nutrition
Calories: 271kcal | Carbohydrates: 28g | Protein: 6g | Fat: 16g | Saturated Fat: 2g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 10g | Sodium: 242mg | Potassium: 406mg | Fiber: 6g | Sugar: 7g | Vitamin A: 6870IU | Vitamin C: 35mg | Calcium: 66mg | Iron: 2mg
Colleen
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