Roasted 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
- Preheat your oven to 400°F (200°C).
- Place the cubed sweet potatoes on a baking sheet. Drizzle with 1 tablespoon of olive oil, and season with salt and pepper.
- Toss the sweet potatoes to ensure they are evenly coated with oil and seasoning.
- 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.
- Remove from the oven and let them cool slightly.
Step 2: Prepare the Salad
- In a large salad bowl, combine the roasted sweet potatoes, diced mangoes, diced avocado, red bell pepper, and red onion.
- Gently toss the ingredients to mix them evenly.
Step 3: Make the Dressing
- In a small bowl, whisk together the lime juice, olive oil, honey (or maple syrup), cumin, salt, and pepper.
- Taste and adjust the seasoning as needed.
Step 4: Assemble the Salad
- Pour the dressing over the salad ingredients.
- Gently toss to ensure all the ingredients are coated with the dressing.
- Sprinkle the chopped cilantro over the top.
Step 5: Serve
- Serve immediately, or chill in the refrigerator for up to an hour before serving to allow the flavors to meld.
- 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.