Hola!! Meeting you with another Salad today! I’ve started sharing salads and healthy recipes every Friday, and I’m excited to stick to this plan! This week, I’m bringing you a super food boost roasted sweet potato salad that’s both flavorful and packed with nutrients.

Inspired by our South Indian poriyal or mezhukkupuratti, this dish features sweet potatoes that are boiled, lightly roasted, and transformed into a vibrant salad. With a yogurt-based dressing and toppings like pomegranate and paneer, this salad is an awesome salad that makes you feel full and happy.

Sweet potatoes are well-known for their health benefits. Paired with probiotic-rich curd and antioxidant-packed pomegranate, this salad is healthy while enjoying its flavors.

Let’s Talk About Ingredients

1. Sweet Potatoes
   These are rich in fiber, vitamins A & C, and have a low glycemic index. Boil them first for even cooking, then roast lightly for a smoky flavor.
2. Yogurt Dressing
   A creamy, tangy dressing made with curd, apple cider vinegar, cumin, and coriander. This boosts digestion and immunity. Use fresh curd. If using sour, then skip the vinegar
3. Pomegranate & Paneer
   Pomegranate is a powerhouse of antioxidants, while paneer adds protein and calcium for strong bones.
4. Iceberg Lettuce
   This serves as the perfect base, adding crunch and vitamin K to the salad.

Detailed Recipe

Video recipe

Instructions

1. Roast the Sweet Potatoes
   • Heat a pan with 3/4 tsp oil. Add 1 sweet potato (cubed small), 1/2 tsp salt, 1/8 tsp turmeric powder, and 1/4 tsp chili powder. Mix well.
   • Pour in 1 cup water and cook until the sweet potato is soft. Let it roast on medium heat for a minute. Set aside.
2. Prepare the Dressing
   • In a small jar, combine:
     • 1/8 cup fresh curd
     • 1/8 tsp cumin powder
     • 1/8 tsp chili powder
     • 3/4 tsp apple cider vinegar
     • 1/2 tsp mustard paste (optional)
     • 1 tbsp chopped coriander
     • A pinch of salt
   • Shake or whisk well until smooth.
3. Assemble the Salad
   • In a mixing bowl, combine:
     • Roasted sweet potato
     • 1 onion (thinly sliced)
     • 1/2 tomato (chopped)
   • Mix in the dressing and combine evenly.
4. Layer and Garnish
   • On a serving plate, layer chopped iceberg lettuce.
   • Add the salad mix on top, then garnish with pomegranate and crumbled paneer.
   • Drizzle a little extra dressing before serving.

Step pics

cut the sweet potatoes to even sized cubes and soak them in water

heat a pan and add oil

add the sweet potatoes draining the water

add salt

mix well and fry for few seconds

add turmeric powder, chilli powder

mix well and add water to the pan

cook until the sweet potatoes are soft

roast it further

roast until it is slightly caramelized

for dressing: add curd to a small container

add cumin powder

add chilli powder, salt and mustard paste as well

add chopped coriander leaves

add apple cder vinegar

close the lid and shake it well.

dressing is ready

add onions, tomatoes and roasted sweet potato in the mixing bowl

add 3/4 of the dressing

mix well

for serving: in a serving plate/bowl, arrange chopped lettuce

then goes potato mixture

pomegranate on top

and then crumbled paneer on top

drizzle some of the remaining salad on top

serve it fresh and enjoy !

Expert Tips

• Cut sweet potatoes small and evenly for uniform cooking.
• Roast sweet potatoes on medium heat for a slight caramelization.
• Adjust chili powder in the dressing to your spice preference.
• Use fresh curd for the best flavor and probiotic benefits.
• For a Vegan Salad, replace paneer with tofu and curd with vegan curd

Frequently Asked Questions

1. Can I use Greek yogurt instead of curd?
   Yes, Greek yogurt works well and gives a thicker dressing.
2. What can I substitute for pomegranate?
   You can use raisins, cranberries, or orange segments for sweetness.
3. How long does this salad stay fresh?
   It’s best served fresh but can be refrigerated for up to 1 day. But make sure to add dressing just before serving.

Recipe card