Roasted Sweet Potato Salad with Feta

By Olivia

This Roasted Sweet Potato Salad with Feta is a delicious and vibrant dish that combines the natural sweetness of roasted sweet potatoes with the salty tang of feta cheese. Tossed with fresh greens, cashews, and a tangy dressing, this salad is the perfect balance of flavors and textures, making it a hearty and satisfying meal. Whether you serve it as a main or a side, it’s sure to please.

Quick Benefits

Nutrient-Rich: This salad is packed with vitamins and minerals, including vitamin C, iron, and potassium, from the sweet potatoes, greens, and feta.
Good Source of Protein: With cashews, feta, and sweet potatoes, this dish provides a healthy balance of plant-based protein and healthy fats.
Rich in Healthy Fats: The olive oil, cashews, and feta contribute heart-healthy fats that support overall health.
High in Fiber: Sweet potatoes and fresh greens provide a good amount of dietary fiber, which is great for digestion and keeping you full longer.

Essential Ingredients

Sweet Potatoes: Roasted until tender and slightly caramelized, they provide a naturally sweet and hearty base for the salad.
Olive Oil: Used to roast the sweet potatoes and make the dressing, olive oil adds healthy fats and a smooth texture.
Cumin Seeds: These add a warm, earthy flavor that complements the sweetness of the potatoes.
Cashews: Toasted for crunch and nuttiness, adding texture and flavor to the salad.
Feta Cheese: This salty cheese adds a rich, tangy contrast to the sweet potatoes and greens.
Spinach, Arugula, and Watercress: These fresh, leafy greens provide a nutritious and peppery base for the salad.
Fresh Cilantro: Adds a fresh, herbal note that brightens up the flavors in the salad.
Balsamic Vinegar and Olive Oil Dressing: A simple yet tangy dressing that ties all the ingredients together.

Preparation Steps

Preheat the oven: Preheat the oven to 350°F (175°C).
Roast the Sweet Potatoes: Combine the peeled and cubed sweet potatoes, olive oil, and cumin seeds on a roasting tray. Season with salt and pepper and toss to coat. Spread the cashews onto a separate baking sheet.
Roast and Toast: Roast the sweet potatoes in the oven for 30 to 45 minutes, stirring halfway through, until they are soft and slightly colored at the edges. Toast the cashews in the oven for 10 to 15 minutes, until golden brown and fragrant.
Make the Dressing: While the sweet potatoes and cashews are roasting, whisk together extra-virgin olive oil, balsamic vinegar, white sugar, salt, and pepper for the dressing in a small bowl.
Assemble the Salad: Once the sweet potatoes and cashews are done, chop the cashews once they’ve cooled slightly. Divide the feta, spinach, arugula, watercress, and cilantro among three plates. Top with the warm roasted sweet potatoes and cashews.
Dress and Serve: Pour the dressing over the salad and serve immediately.

Health Benefits

Rich in Antioxidants: Sweet potatoes are rich in beta-carotene, which is an antioxidant that supports immune function and eye health.
Heart-Healthy: Olive oil, cashews, and the natural fats in feta cheese provide heart-healthy fats that can help improve cholesterol levels.
Improved Digestion: The fiber from sweet potatoes and leafy greens helps promote healthy digestion and may aid in weight management.
Bone Health: The calcium in feta cheese and potassium in sweet potatoes contribute to stronger bones and overall skeletal health.

Serving Suggestions

As a Main Dish: This salad can be a complete meal on its own, especially with the hearty sweet potatoes and protein from cashews and feta.
With Grilled Chicken or Salmon: Serve the salad alongside grilled chicken or salmon for added protein and a complete meal.
With a Side of Bread: Pair with some crusty bread or garlic bread to make it even more satisfying.
For Lunch or Dinner: This salad is great for both lunch and dinner, offering a filling but light option.

Creative Variations

Nut Substitutes: Swap cashews for other nuts like walnuts, almonds, or pecans for a different flavor and texture.
Different Cheese: If you don’t like feta, try using goat cheese or blue cheese for a different tangy flavor.
Add Fruit: For added sweetness, try adding slices of apple, pear, or even dried cranberries to the salad.
Spices: Experiment with different spices like paprika, smoked paprika, or chili powder for a spicier kick.

Storage Tips

Refrigeration: Leftover salad can be stored in an airtight container in the fridge for up to 2 days. It’s best to store the dressing separately so the salad doesn’t get soggy.
Sweet Potato Storage: If you have leftover roasted sweet potatoes, they can be stored separately in the fridge for up to 3 days and used in other dishes like wraps, bowls, or soups.

Pro Tips

Even Roasting: Make sure to cut the sweet potatoes into uniform cubes to ensure they cook evenly.
Crispy Cashews: Keep an eye on the cashews while toasting to prevent them from burning. They should be golden and fragrant when done.
Fresh Greens: Use freshly washed and dried greens to ensure the dressing sticks and the salad stays crisp.
Make Ahead: You can roast the sweet potatoes and cashews ahead of time and assemble the salad just before serving for a quicker meal.

Frequently Asked Questions

Can I use other vegetables instead of sweet potatoes?
Yes, you can substitute roasted butternut squash, carrots, or even beets for sweet potatoes for a similar texture and flavor.

Can I make the dressing ahead of time?
Yes, the dressing can be made in advance and stored in the refrigerator for up to a week. Shake well before using.

Is this salad gluten-free?
Yes, this salad is naturally gluten-free, making it suitable for those with gluten sensitivities or celiac disease.

Can I substitute the cashews?
Yes, you can use other nuts like walnuts, almonds, or even seeds like sunflower seeds or pumpkin seeds for a different crunch.

This Roasted Sweet Potato Salad with Feta is a delightful and nutrient-packed dish that’s perfect for any season. With its combination of roasted vegetables, greens, and tangy feta, it’s sure to be a hit at your next meal or gathering!