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Sweet Potato Harvest Salad

Sweet Potato Harvest Salad

2 Ratings
2 Ratings
Recipe Image
image of Sweet Potato Harvest Salad in a bowl
Makes: 4 cups
Total Cost: $$$$
Cook Time: 10 minutes
Preparation Time: 10 minutes

This salad has all of the warmth, sweetness, and crunch in a salad to keep you wanting more! This dish goes well in a lunchbox with a sandwich or pairs perfectly with a grilled chicken breast. This salad is kid-tested and mom-approved!

Ingredients

  • 4 cups sweet potatoes, diced (about 2-3 sweet potatoes)
  • 1 cup red apple, diced
  • 1/4 cup pomegranate seeds
  • 4 tablespoons unsalted pumpkin seeds (pepitas)
  • 1 tablespoon apple cider vinegar
  • 2 1/2 teaspoons extra virgin olive oil
  • 1/4 teaspoon salt
  • 1/8 teaspoon black pepper

Directions

  1. Wash hands with soap and water.
  2. Preheat oven to 400 °F.
  3. Drizzle diced sweet potatoes with 1 teaspoon of olive oil and roast in the oven on a baking sheet for 10 minutes.  
  4. Once sweet potatoes are cooked, remove from the oven and allow them to cool.  
  5. In a large mixing bowl, combine the sweet potato, apples, pomegranate seeds, and pepitas.  
  6. Whisk the remaining 1/2 tablespoon of olive oil, apple cider vinegar, salt, and pepper in a separate bowl.  
  7. Once mixed, add to sweet potato mixture and toss until the salad is lightly coated.

Notes


Learn more about:

Source:

Created by Brighter Bites, a member of the MyPlate National Strategic Partnership Program

 

Nutrition Information

Nutrients Amount
Total Calories 244
Total Fat 10 g
Saturated Fat 2 g
Cholesterol 0 mg
Sodium 255 mg
Carbohydrates 35 g
Dietary Fiber 6 g
Total Sugars 10 g
Added Sugars included 0 g
Protein 7 g
Vitamin D 0 mcg
Calcium 51 mg
Iron 2 mg
Potassium 619 mg

N/A will display when nutrient data is unavailable

Please note: nutrient values are subject to change as data is updated

Nutrients Amount
Total Calories 244
Total Fat 10 g
Saturated Fat 2 g
Monounsaturated Fat 4 g
Polyunsaturated Fat 3 g
Linoleic Acid 3 g
α-Linolenic Acid 0 g
Omega 3 - EPA 0 mg
Omega 3 - DHA 0 mg
Cholesterol 0 mg
Carbohydrates 35 g
Dietary Fiber 6 g
Total Sugars 10 g
Added Sugars included 0 g
Protein 7 g
Minerals
Calcium 51 mg
Potassium 619 mg
Sodium 255 mg
Copper 397 mcg
Iron 2 mg
Magnesium 114 mg
Phosphorus 235 mg
Selenium 2 mcg
Zinc 2 mg
Vitamins
Vitamin A 944 mcg RAE
Vitamin B6 0.3 mg
Vitamin B12 0 mg
Vitamin C 6 mg
Vitamin D 0 mcg
Vitamin E 1 mg
Vitamin K 6 mcg
Folate 24 mcg DFE
Thiamin 0.1 mg
Riboflavin 0.1 mg
Niacin 1 mg
Choline 27 mg

Nutrients will display if the data is available

Please note: nutrient values are subject to change as data is updated

MyPlate Food Groups

Fruits 1/4 cups
Vegetables 3/4 cups
Protein Foods 1 ounce
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