Poblano Sweet Potato Salad

Vegetarian
Vegan
Gluten Free
Dairy Free
Very Healthy
Health score
88%
Poblano Sweet Potato Salad
75 min.
4
483kcal

Suggestions


Looking for a vibrant and nutritious side dish that will elevate your meal? Look no further than this Poblano Sweet Potato Salad! Bursting with flavor and packed with health benefits, this salad is a delightful combination of sweet and savory elements that will tantalize your taste buds.

Sweet potatoes, known for their rich, creamy texture and natural sweetness, serve as the star of this dish. They are not only delicious but also loaded with vitamins and minerals, making them a fantastic addition to any meal. The addition of roasted poblano chiles adds a smoky depth that perfectly complements the sweetness of the potatoes, while fresh arugula brings a peppery bite that balances the flavors beautifully.

This salad is not just a feast for the palate; it’s also a feast for the eyes. The vibrant colors of the sweet potatoes, green chiles, and fresh herbs create a stunning presentation that will impress your guests. Plus, it’s a versatile dish that fits perfectly into a vegetarian, vegan, gluten-free, and dairy-free diet, making it an excellent choice for gatherings where dietary preferences vary.

Ready in just 75 minutes, this Poblano Sweet Potato Salad is a healthy and satisfying option that can be served as a side dish or even as a light main course. With a health score of 88 and only 483 calories per serving, you can indulge guilt-free. So, gather your ingredients and get ready to enjoy a deliciously wholesome salad that everyone will love!

Ingredients

  • 0.5 cup onion red chopped ( 1 small)
  • lb sweet potatoes and into ( 4)
  •  poblano pepper chopped
  • 0.5 cup arugula fresh
  • tablespoons olive oil 
  •  lime 
  • 0.3 cup cilantro leaves fresh
  • serving salt 

Equipment

  • frying pan

Directions

  1. Place chopped onion in small dish of very cold water; set aside.
  2. Peel sweet potatoes; cut into 1-inch cubes. Cook sweet potatoes in boiling water 10 minutes or until easily pierced with fork.
  3. Drain.
  4. In 10- to 12-inch skillet, cook chiles over high heat 3 minutes or until skin begins to blacken.
  5. Add sweet potatoes; cook 3 minutes.
  6. Remove from heat.
  7. Stir in arugula, oil and juice from 1 of the limes.
  8. Drain onion; stir into salad.
  9. Transfer mixture to covered dish; refrigerate 1 hour or until chilled.
  10. Stir cilantro into salad. Season to taste with salt and juice from second lime.

Nutrition Facts

Calories483kcal
Protein6.57%
Fat13.45%
Carbs79.98%

Properties

Glycemic Index
47.75
Glycemic Load
46.47
Inflammation Score
-10
Nutrition Score
31.029130728348%

Flavonoids

Hesperetin
14.4mg
Naringenin
1.14mg
Apigenin
0.05mg
Luteolin
2.91mg
Isorhamnetin
1.11mg
Kaempferol
1.08mg
Myricetin
0.14mg
Quercetin
6.28mg

Nutrients percent of daily need

Calories:482.77kcal
24.14%
Fat:7.44g
11.44%
Saturated Fat:1.1g
6.88%
Carbohydrates:99.54g
33.18%
Net Carbohydrates:83.57g
30.39%
Sugar:21.86g
24.29%
Cholesterol:0mg
0%
Sodium:302.45mg
13.15%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:8.17g
16.35%
Vitamin A:64715.25IU
1294.31%
Vitamin C:70.6mg
85.57%
Manganese:1.28mg
64.19%
Fiber:15.97g
63.86%
Vitamin B6:1.12mg
56.15%
Potassium:1710.62mg
48.87%
Vitamin B5:3.8mg
38.02%
Copper:0.76mg
37.9%
Magnesium:124.79mg
31.2%
Vitamin B1:0.41mg
27.25%
Phosphorus:238.7mg
23.87%
Vitamin K:22.89µg
21.8%
Iron:3.31mg
18.37%
Vitamin B2:0.31mg
18.19%
Vitamin E:2.52mg
16.81%
Folate:65.37µg
16.34%
Calcium:162.45mg
16.25%
Vitamin B3:2.92mg
14.61%
Zinc:1.53mg
10.17%
Selenium:2.97µg
4.25%