Sweet-Potato Salad

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
7%
Sweet-Potato Salad

Suggestions


Looking for a vibrant and nutritious side dish that will elevate your meal? Look no further than this delightful Sweet-Potato Salad! Bursting with flavor and packed with wholesome ingredients, this salad is not only vegetarian but also vegan, gluten-free, and dairy-free, making it a perfect choice for everyone at the table.

The star of this dish is the sweet potato, which adds a natural sweetness and creamy texture that pairs beautifully with the crisp green beans and fresh cilantro. The addition of mango chutney brings a unique twist, infusing the salad with a hint of tropical sweetness and a touch of spice. With a zesty dressing made from cider vinegar and a sprinkle of black pepper, every bite is a delightful explosion of flavors.

This Sweet-Potato Salad is not just delicious; it’s also a healthy option, clocking in at just 216 calories per serving. It’s an excellent way to incorporate more vegetables into your diet while enjoying a satisfying and colorful dish. Whether you’re serving it at a summer barbecue, a family gathering, or simply as a nutritious side for your weeknight dinner, this salad is sure to impress. Ready in just 45 minutes, it’s a quick and easy recipe that will leave your taste buds dancing!

Ingredients

  • 0.1 teaspoon pepper black freshly ground
  • tablespoon apple cider vinegar 
  • tablespoons cilantro leaves fresh chopped
  • cup green beans trimmed halved
  • 0.3 cup mango chutney (such as Major Grey)
  • 0.5 teaspoon salt 
  • 0.3 cup spring onion chopped
  • 3.5 cups sweet potatoes and into cubed peeled () ( 1 1/2 pounds potatoes)
  • 1.5 tablespoons vegetable oil 

Equipment

  • bowl
  • sauce pan
  • whisk

Directions

  1. Whisk together the first 6 ingredients (through pepper).
  2. Place the potatoes in a saucepan, cover with water, and bring to a boil. Reduce heat and simmer 13 minutes or until just tender; drain.
  3. Cook the beans in boiling salted water 4 minutes until crisp-tender.
  4. Drain and rinse beneath cold running water.
  5. Combine potatoes, beans, and cilantro in a medium bowl.
  6. Add the chutney dressing; toss to coat.

Nutrition Facts

Calories216kcal
Protein4.62%
Fat21.53%
Carbs73.85%

Properties

Glycemic Index
73.75
Glycemic Load
20.14
Inflammation Score
-10
Nutrition Score
13.095652191535%

Flavonoids

Apigenin
0.01mg
Luteolin
0.06mg
Kaempferol
0.22mg
Myricetin
0.07mg
Quercetin
1.54mg

Nutrients percent of daily need

Calories:215.76kcal
10.79%
Fat:5.25g
8.07%
Saturated Fat:0.82g
5.11%
Carbohydrates:40.51g
13.5%
Net Carbohydrates:35.86g
13.04%
Sugar:16.23g
18.03%
Cholesterol:0mg
0%
Sodium:364.43mg
15.84%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:2.53g
5.07%
Vitamin A:16776.02IU
335.52%
Vitamin K:36.96µg
35.2%
Manganese:0.4mg
19.85%
Fiber:4.65g
18.61%
Vitamin B6:0.29mg
14.53%
Potassium:488.49mg
13.96%
Vitamin C:9.25mg
11.21%
Copper:0.22mg
11.15%
Vitamin B5:1mg
10.04%
Magnesium:38.42mg
9.61%
Vitamin B1:0.12mg
8.02%
Phosphorus:71.99mg
7.2%
Vitamin B2:0.12mg
7.13%
Folate:28.35µg
7.09%
Iron:1.21mg
6.72%
Vitamin E:0.9mg
5.99%
Calcium:54.69mg
5.47%
Vitamin B3:0.89mg
4.47%
Zinc:0.46mg
3.04%
Selenium:1.34µg
1.91%
Source:My Recipes