This is a super-nutritious sweet potato salad recipe.
This salad reminds me of summer “picnics in the park” in Manhattan Beach, California. Every Sunday during the summer a different band played at the amphitheater in Polliwog Park while friends and neighbors gathered with a variety of picnic meals. This salad is easy to make and it travels well.
Now, don’t do what my husband did when I asked him to run to the market the other day for some cilantro; he brought back parsley by mistake. Have you ever done this? I did but this was really funny because I was making the recipe that day from our condo in Rosarito, Mexico. He asked the store clerk for cilantro (in Spanish), but she gave him parsley. He did not even think to question it. Right? Anyway, parsley won’t work for this recipe.
This sweet potato salad has healthy ingredients.
The sweet potato is a sweet-tasting, starchy root vegetable. It is often confused with a yam, but they are from two completely different plant species. Most of what you see in the grocery store are sweet potatoes (even those labeled Jewel or Garnet). That’s because government agencies have allowed these two terms to be used interchangeably, so some sweet potatoes are likely to be labeled in the store as yams.
Sweet potatoes can range in color from dark red to purple to light yellow.
- The orange fleshy ones are an unsurpassed source of beta-carotene, which the body converts to Vitamin A, supporting healthy eyesight and a strong immune system.
- Sweet potatoes have a wide variety of antioxidants, vitamins, and minerals, including vitamin C, manganese, copper, and an array of B vitamins.
- Sweet potato phytonutrients passing through the digestive tract may lower the risk posed by heavy metals in the diet. So if you want to reduce heavy metals, eat sweet potatoes.
You either love cilantro or hate it, but either way, you can’t deny it’s many benefits. Also known as coriander, this herb is traditionally known for its anti-seizure, anti-depressant, and anti-inflammatory effects. Evidence suggests that cilantro is a good chelator of heavy metals and has microbial properties. For this sweet potato salad recipe, it adds incredible flavor too!
Red Bell Pepper (No. 1 for Vitamin C)
Of all the bell peppers, the red ones have the most nutrition since they have been on the vine the longest. It is also the number one food for Vitamin C with about 117 mg in a cup of sliced red peppers versus 70 mg of vitamin C in a medium orange. It’s low in calories and high in vitamins and minerals, making it a great addition to recipes or as a snack by itself.
Bring this sweet potato salad to your next picnic and impress the guests!
If you want to boost the protein content and have a nice vegetarian meal, add some black beans. And lastly, please don’t shy away from potatoes because of the starch content. This salad provides beneficial resistant starch from the potatoes, which is food for our gut bacteria (read more about resistant starch here).Print
Chili-Lime Sweet Potato Salad Recipe
This cold salad is full of "resistant starch" which feeds your beneficial gut bacteria. Perfect to take on a picnic!
- Prep Time: 10 minutes
- Cook Time: 7 minutes
- Total Time: 17 minutes
- Yield: 4 1x
- Category: Appetizer, Main Course, Salad, Side Dish, Snack
- Cuisine: American, Mexican
- 16 oz sweet potatoes, organic (Peel and cut into one-inch chunks)
- 1 red bell pepper, chopped
- 1 bunch scallions (green onions), white and greens, chopped finely
- 1 celery stalk, chopped ((optional))
- 4 tbsp olive oil, organic (extra virgin)
- 4 tbsp lime juice, fresh squeezed (about 2 limes, include zest for extra lime flavor)
- 1 ½ tsp chili powder
- 1 tsp ground cumin
- ½ cup fresh cilantro, chopped
- 1 tsp unrefined sea salt (or Pink Himalayan)
- 1 tsp black pepper
- Boil potatoes in water for 5-7 minutes (do not overcook).
- While the potatoes are boiling, chopped the pepper, celery, and scallions and set aside.
- Prepare the dressing. Mix all ingredients.
- When potatoes are finished, drain and rinse with cool water. Let potatoes cool before mixing the salad.
- Mix potatoes with all ingredients, including the dressing. Place in the refrigerator or serve immediately.
This recipe make 4 generous servings! Toss in some black beans to boost protein content.