Anti-Inflammatory Sweet Potato Salad

5.0
(6)
6 Reviews

This sweet potato salad is packed with anti-inflammatory foods like cherries, kale, avocado and, of course, sweet potatoes, which are packed with antioxidants, fiber, vitamins and minerals to help keep inflammation at bay. Don’t skip the step of massaging the dressing into the kale! It helps soften it and also helps the greens absorb more of the flavor from the sweet-tart dressing.

By
Julia Levy
Julia Levy
Julia Levy

Julia Levy has been working in recipe publishing for almost a decade, but testing recipes for as long as she's been able to wield a spoon.

EatingWell's Editorial Guidelines
Published on May 17, 2024
Tested by
Craig Ruff
Craig Ruff
Tested by Craig Ruff
Craig Ruff was first exposed to professional food service while working for an event center at the business school he was attending. There, he was responsible for maintaining the kitchen for caterers. He has been a lifelong cook, and followed his passion through culinary school and to working in restaurants.
Meet the EatingWell Test Kitchen
Reviewed by Dietitian
Emily Lachtrupp, M.S., RD
Emily Lachtrupp Headshot
Reviewed by Dietitian Emily Lachtrupp, M.S., RD

Emily Lachtrupp is a registered dietitian experienced in nutritional counseling, recipe analysis and meal plans. She's worked with clients who struggle with diabetes, weight loss, digestive issues and more. In her spare time, you can find her enjoying all that Vermont has to offer with her family and her dog, Winston.

EatingWell's Editorial Guidelines
a recipe photo of the Anti-Inflammatory Sweet Potato Salad
Photo:

Photographer: Stacy k. Allen, Props: Christina Brockman, Food Stylist: Julian Hensarling
Active Time:
30 mins
Total Time:
40 mins
Servings:
4
Nutrition Profile:
Gut Healthy Anti-Inflammatory Nut-Free Soy-Free High-Fiber Vegetarian Egg-Free Gluten-Free
a photo of the ingredients to make the Anti-Inflammatory Sweet Potato Salad

Photographer: Stacy k. Allen, Props: Christina Brockman, Food Stylist: Julian Hensarling
Cook Mode (Keep screen awake)

Ingredients

Roasted Sweet Potatoes

  • 2 pounds sweet potatoes, scrubbed and cut into 1/3-inch-thick half-moons (about 6 cups)

  • 2 tablespoons extra-virgin olive oil

  • 3/4 teaspoon smoked paprika

  • 1/2 teaspoon ground cumin

  • 1/4 teaspoon ground coriander

  • 1/4 teaspoon cayenne pepper

  • 1/8 teaspoon salt

Dressing

  • 3 tablespoons extra-virgin olive oil

  • 2 tablespoons cider vinegar

  • 1 tablespoon tahini

  • 2 teaspoons orange marmalade

  • 1 teaspoon Dijon mustard

  • 1/4 teaspoon salt

Salad

  • 8 cups packed stemmed and torn curly kale

  • 1/2 cup lightly packed torn fresh mint leaves

  • 1 cup fresh cherries, pitted and halved

  • 1 medium avocado, sliced

  • 1/4 cup crumbled feta cheese or creamy goat cheese

  • 1/4 cup unsalted roasted pepitas

Directions

  1. To prepare sweet potatoes: Place a large rimmed baking sheet in a cold oven; preheat to 425°F. Toss potatoes, 2 tablespoons oil, smoked paprika, cumin, coriander, cayenne and 1/8 teaspoon salt in a large bowl until evenly coated. Spread in an even layer on the preheated baking sheet. Roast, stirring once, until browned and tender, 25 to 30 minutes. Let cool to room temperature on the pan, about 10 minutes.

    a photo of the sweet potatoes chopped up and spread out on a sheet pan

    Photographer: Stacy k. Allen, Props: Christina Brockman, Food Stylist: Julian Hensarling

  2. Meanwhile, prepare dressing: Whisk oil, vinegar, tahini, marmalade, mustard and salt together in a small bowl until combined. (Alternatively, combine in a jar and shake well.) Cover and refrigerate until ready to use.

    a photo of the dressing ingredients mixed together and shaken in a jar

    Photographer: Stacy k. Allen, Props: Christina Brockman, Food Stylist: Julian Hensarling

  3. To prepare salad: Combine kale and mint in a large bowl. Add 2 tablespoons dressing; massage the leaves until they are softened, about 2 minutes. Add the roasted sweet potatoes, cherries and the remaining dressing; toss to combine. Divide among 4 plates; top with avocado, feta (or goat cheese) and pepitas.

    a photo of the salad ingredients mixed together

    Photographer: Stacy k. Allen, Props: Christina Brockman, Food Stylist: Julian Hensarling

Nutrition Information

Serving Size: 3 1/2 cups

Calories 496, Fat 30g, Saturated Fat 5g, Cholesterol 6mg, Carbohydrates 50g, Total Sugars 15g, Added Sugars 2g, Protein 10g, Fiber 10g, Sodium 423mg, Potassium 1,079mg

Frequently Asked Questions

  • Are sweet potatoes good for you?

    Despite their name, sweet potatoes are in a different plant family than regular potatoes. They offer a wealth of nutrients, including carbohydrates, a little bit of plant protein, fiber, potassium and vitamins C and A. Sweet potatoes have been linked with supporting heart, gut and eye health.

  • What makes this salad anti-inflammatory?

    All of the plant-based ingredients in this salad offer anti-inflammatory benefits, including the sweet potato, kale, cherries, avocado, mint and pepitas (pumpkin seeds).

  • What should I serve with Sweet Potato Salad?

    This sweet potato salad would go well with grilled or fried chicken, pork or even grilled tofu. It also goes well with veggie dishes, including Balsamic-Parmesan Sautéed Spinach, Honey-Roasted Beets and Garlic-Butter Green Beans.

  • How do you massage kale?

    It’s time to get your clean hands a little oily, as you’ll be playing with your food. Coat the kale with dressing, then gently squeeze the leaves. Massaging kale like this will help break down the leaves and allow the dressing to penetrate. It won’t take long, and you’ll know you’re done when the leaves are a bit darker, softer and smaller.

Additional reporting by Carrie Myers, M.S. and Linda Frahm

EatingWell.com, May 2024

Related Articles

Tofu & Watercress Salad with Mango & Avocado
Tofu & Watercress Salad with Mango & Avocado
20 mins
Pear, Gorgonzola & Walnut Salad
Pear Salad
20 mins
a recipe photo of the No-Cook White Bean & Spinach Caprese Salad
No-Cook White Bean & Spinach Caprese Salad
10 mins
overhead view of Spicy White Bean & Spinach Salad in a bowl
Fiber-Packed Spicy White Bean & Spinach Salad
10 mins
Lemony Shrimp, Kale & Potato Salad
Lemony Shrimp, Kale & Potato Salad
Arugula & Fennel Salad with Lemon Vinaigrette
Arugula & Fennel Salad with Lemon Vinaigrette
20 mins
Winter Kale & Quinoa Salad with Avocado
Winter Kale & Quinoa Salad with Avocado
35 mins
a recipe photo of the Cucumber-Blueberry Spinach Salad
Cucumber-Blueberry Spinach Salad
15 mins
7436258.jpg
Spinach Salad with Roasted Sweet Potatoes, White Beans & Basil
40 mins
Crispy Chickpea Grain Bowl with Lemon Vinaigrette
Crispy Chickpea Grain Bowl with Lemon Vinaigrette
45 mins
Healthy Detox Salad
Healthy Detox Salad
50 mins
5238637.jpg
Mason Jar Power Salad with Chickpeas & Tuna
5 mins
3759359.jpg
Baby Kale Breakfast Salad with Smoked Trout & Avocado
15 mins
4473418.jpg
Lentil & Roasted Vegetable Salad with Green Goddess Dressing
45 mins
Cobb Salad with Herb-Rubbed Chicken
Cobb Salad with Herb-Rubbed Chicken
45 mins
Kale and Shaved Brussels Sprouts Salad
Kale & Shaved Brussels Sprouts Salad with Avocado Caesar Dressing
20 mins