Roasted Sweet Potato Mango Salad: Healthy, Simple, Delicious

Roasted Sweet Potato Mango SaladRoasted Sweet Potato Mango Salad is a vibrant and flavorful dish that combines the natural sweetness of roasted sweet potatoes with the tropical freshness of mangoes. This salad is perfect for a light lunch, a side dish at dinner, or even a refreshing snack. The combination of textures and flavors will delight your taste buds and leave you craving more. Whether you’re looking for a healthy meal option or a dish that impresses guests, this recipe is a must-try. Plus, it’s packed with nutrients, making it as nourishing as it is delicious.

Ingredients

Main Ingredients

  • 2 large sweet potatoes, peeled and cubed
  • 2 ripe mangoes, peeled and diced
  • 1 avocado, peeled, pitted, and diced
  • 1 red bell pepper, diced
  • 1/2 red onion, thinly sliced
  • 1/4 cup fresh cilantro, chopped
  • 1 tablespoon olive oil
  • Salt and pepper to taste

Dressing

  • 3 tablespoons lime juice (about 2 limes)
  • 2 tablespoons olive oil
  • 1 tablespoon honey or maple syrup
  • 1 teaspoon cumin
  • Salt and pepper to taste

Instructions

Step 1: Roast the Sweet Potatoes

  1. Preheat your oven to 400°F (200°C).
  2. Place the cubed sweet potatoes on a baking sheet. Drizzle with 1 tablespoon of olive oil, and season with salt and pepper.
  3. Toss the sweet potatoes to ensure they are evenly coated with oil and seasoning.
  4. Roast in the preheated oven for 25-30 minutes, or until the sweet potatoes are tender and slightly caramelized. Stir halfway through cooking for even roasting.
  5. Remove from the oven and let them cool slightly.

Step 2: Prepare the Salad

  1. In a large salad bowl, combine the roasted sweet potatoes, diced mangoes, diced avocado, red bell pepper, and red onion.
  2. Gently toss the ingredients to mix them evenly.

Step 3: Make the Dressing

  1. In a small bowl, whisk together the lime juice, olive oil, honey (or maple syrup), cumin, salt, and pepper.
  2. Taste and adjust the seasoning as needed.

Step 4: Assemble the Salad

  1. Pour the dressing over the salad ingredients.
  2. Gently toss to ensure all the ingredients are coated with the dressing.
  3. Sprinkle the chopped cilantro over the top.

Step 5: Serve

  1. Serve immediately, or chill in the refrigerator for up to an hour before serving to allow the flavors to meld.
  2. Enjoy your Roasted Sweet Potato Mango Salad as a standalone dish or as a side to your favorite main course.

Tips and Variations

Cooking Tips

  • Ensure your sweet potatoes are cut into uniform pieces for even roasting.
  • Let the roasted sweet potatoes cool slightly before mixing them with the other ingredients to avoid wilting the fresh components.
  • For a creamier texture, add a spoonful of Greek yogurt to the dressing.

Variations

  • Sweet Potato and Mango Baby Food: Puree roasted sweet potatoes and mangoes together for a nutritious baby food option. You can add a little water or breast milk to achieve the desired consistency.
  • Mango Avocado Salad: Skip the sweet potatoes and increase the amount of mango and avocado for a simpler yet equally delicious salad.
  • Add Protein: Enhance the salad by adding grilled chicken, shrimp, or tofu for a more substantial meal.
  • Spicy Kick: Add a diced jalapeno or a pinch of red pepper flakes to the dressing for some heat.

Nutritional Information

Per Serving

  • Calories: 250
  • Protein: 3g
  • Carbohydrates: 40g
  • Dietary Fiber: 7g
  • Sugars: 18g
  • Fat: 9g
  • Saturated Fat: 1.5g
  • Sodium: 150mg

Roasted Sweet Potato Mango Salad is a delightful combination of sweet and savory flavors, perfect for any occasion. The natural sweetness of the mangoes and sweet potatoes, combined with the creamy avocado and zesty lime dressing, creates a refreshing and satisfying dish. This salad is not only delicious but also packed with vitamins and minerals, making it a healthy choice for you and your family.

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