Roasted sweet potato quinoa salad is a nutritious and flavorful dish the whole family will love. This delicious salad has it all; protein-rich quinoa and chickpeas, nutritious veggies and greens, plus sunflower seeds for healthy fats and even more protein.
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Super nutritious quinoa is actually a seed, not a grain, although it is eaten in the same way as a grain. It has been grown for 7000 years, originally by the Incas. Quinoa can replace rice or couscous as a gluten-free grain in many dishes, and I love to use it in salads, like this sweet potato and chickpea recipe, or in my Southwestern Quinoa Salad Recipe.
This recipe was originally published in 2013 and has been updated to include more helpful information and better photos.
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Why we love it
- Delicious: All the ingredients in this quinoa salad go together with the perfect balance of creamy and crunchy elements that every salad needs. A tasty maple Dijon vinaigrette is a flavorful dressing.
- Nutritious: To say this is a healthy salad is putting it mildly. This is a nutrient, fiber, and protein packed meal that will fill you up and fuel your day. (Did you know that quinoa is a complete protein? It has all nine essential amino acids that we need.)
- Meal prep: Quinoa and sweet potato salad can be stored in the fridge for up to 4 days, making this easy recipe perfect for meal prep.
- Allergy friendly: Although nutty quinoa is considered to be a whole grain, it has no gluten, so this salad is gluten-free. It's also dairy-free and nut-free.
Ingredient Notes
Exact quantities and full instructions are in the recipe card at the bottom of this post.
For the salad
- Sweet potato: In North America, the words sweet potatoes and yams are used interchangeably. However, the two vegetables are not the same. Yams have rough, brown skins and pale, starchy flesh. Sweet potatoes have a smooth, copper colored skin and bright orange flesh. Look for sweet potatoes that are firm, smooth, and unblemished. When I can find them, I sometimes make this hearty salad with purple sweet potatoes. The flavor and texture are almost the same as orange sweet potatoes, but the color is beautiful.
- Quinoa: Quinoa comes in three main varieties: white quinoa, red quinoa, and black quinoa. They can all be used interchangeably. I'm using white quinoa for this salad, I've also used red quinoa, and it's just as good.
- Chickpeas: Canned chickpeas (also called garbanzo beans) are a staple pantry item, and they are just as nutritious as dried, and much more convenient. I look for low sodium, or no-salt-added canned chickpeas.
- Vegetables: Red bell pepper, red onion, baby spinach, and fresh parsley add color, flavor, and crunch.
- Sunflower seeds: These healthy seeds add additional nutrition, protein, and crunch.
For the dressing
- Olive Oil: I like extra virgin olive oil for its flavor and antioxidants. Avocado oil is another favorite.
- Vinegar: I use white wine vinegar, but you can also use white balsamic vinegar or apple cider vinegar.
- Maple Syrup: A touch of natural sweetness compliments this simple dressing perfectly. It must be pure maple syrup. You can use agave syrup, too, or honey if you aren't vegan.
- Garlic: I like pre-minced, jarred garlic for convenience.
- Dijon Mustard: Dijon adds a delicious, subtle bite to the dressing.
- S&P: Kosher salt or sea salt and black pepper.
How to make sweet potato quinoa salad
- Peel the sweet potato and cut into half inch cubes. On a sheet pan, toss them in a little oil and season with salt and pepper. Roast for about 30 minutes, or until they are fork tender and slightly caramelized. Allow them to cool.
- While the sweet potatoes are roasting, cook your quinoa according to package directions, usually about 15 minutes.
- In a small bowl, whisk together all of the salad dressing ingredients.
- In a large bowl, gently toss together the cooled quinoa and sweet potato cubes, chickpeas, bell pepper, red onion, spinach, and parsley.
- Pour the dressing over the salad and stir to combine.
Tips and Variations
- I like to make extra roasted sweet potatoes when I make this salad so that I can use some in another recipe, like sweet potato and salmon fritatta.
- Roast the sweet potatoes until they are just beginning to brown and are fork tender but still firm. Don't over cook or they will be mushy.
- Follow the package directions for cooking quinoa. You may need to rinse the quinoa, which has a natural coating called saponin, which can taste bitter. Some brands are already pre-rinsed for you.
- You can swap the spinach for kale, arugula, or swiss chard. The same goes for parsley; swap it for basil, cilantro, or any other fresh herb.
- Change the chickpeas for black beans, or any other type of canned beans.
- Add a pinch of red pepper flakes or chili powder to the vinaigrette for a hint of spice. Or try chipotle pepper and a squeeze of lime juice (omit the vinegar).
- Buy sunflower seeds that are already shelled, or you can use pumpkin seeds. Some other topping ideas are toasted pecans or walnuts, dried cranberries, raisins, or pomegranate arils.
- Add some feta cheese or crumbled goat cheese. (Not vegan)
- For meal prep, divide the salad into individual containers and store in the fridge for when you need a healthy lunch or side dish. Sweet potato quinoa salad will keep in the fridge for up to 4 days.
Serving suggestions
Sweet potato quinoa salad is a complete meatless meal on its own. But it's also a delicious side dish for just about any meal. Enjoy it alongside sandwiches, burgers, or some delicious tomato soup. Serve this sweet potato salad as a side dish for blackened cod, or roast chicken. We also love it with buffalo chicken thighs, steak, or country style ribs.
Want more healthy salads?
Here's a few to try:
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Did you make this recipe? Please leave a rating in the comments below and let us know how it turned out. Did you make any changes? We would love for you to share and your feedback is important! Thank you for visiting The Food Blog!
Recipe
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Sweet Potato Quinoa Salad
Ingredients
- 1 medium sweet potato
- 1 tablespoon olive oil
- ½ cup quinoa
- 14 ounce can chickpeas drained
- 1 red bell pepper cored, seeded and diced
- 1 cup spinach leaves torn into bite sized pieces
- ½ cup parsley chopped
- ¼ cup sunflower seeds
For the Dressing
- ¼ cup olive oil extra Virgin
- 2 cloves garlic minced
- 2 tablespoon maple syrup
- 1 tablespoon Dijon mustard
- 1 tablespoon white wine vinegar
- ½ teaspoon each salt & pepper
Instructions
- Preheat oven to 400°
- Peel the sweet potato and cut into ½ inch cubes. Put the cubes in a single layer on a parchment line baking sheet. Toss with olive oil and season with salt and pepper. Roast until they are fork tender and beginning to caramelize, about 30 minutes. Remove from the oven and allow to cool to room temperature.
- While sweet potato is in the oven, cook quinoa. Add quinoa and water to a small saucepan, bring to a boil. Reduce heat to low and cook 15 minutes until water is absorbed. Remove from heat and allow to cool to room temperature.
- In a small bowl, whisk together dressing ingredients.
- Toss cooled sweet potato cubes, quinoa, chickpeas, seeds, bell pepper, spinach sunflower seeds, and parsley together in a large bowl.
- Pour the dressing over the salad and gently toss to combine.
Notes
- I like to make extra roasted sweet potatoes when I make this salad so that I can use some in another recipe, like sweet potato and salmon fritatta.
- Roast the sweet potatoes until they are just beginning to brown and are fork tender but still firm. Don't over cook or they will be mushy.
- Follow the package directions for cooking quinoa. You may need to rinse the quinoa, which has a natural coating called saponin, which can taste bitter. Some brands are already pre-rinsed for you.
- You can swap the spinach for kale, arugula, or swiss chard.
- Change the chickpeas for black beans, or any other type of canned beans.
- Add a pinch of red pepper flakes or chili powder to the vinaigrette for a hint of spice.
- Buy sunflower seeds that are already shelled, or you can use pumpkin seeds. Some other topping ideas are toasted pecans or walnuts, dried cranberries, raisins, or pomegranate arils.
- For meal prep, divide the salad into individual containers and store in the fridge for when you need a healthy lunch or side dish. Sweet potato quinoa salad will keep in the fridge for up to 4 days.
Kathryn
Love this fresh and healthy salad! We always have sweet potatoes at our house so this is a great way to enjoy them, thanks!
Colleen
I'm glad you love the recipe, Kathryn!
DK Park
Sweet potatoes are my favorites, and this recipe, it just elevates the flavor and the kinds of things that you can do with it, thank you for sharing this!
Colleen
You're welcome DK!
veenaazmanov
This is definitely a Bowl of health and nutrition. Combination of Sweet potato, Quinoa, Chickpeas and spinach sounds unique. The dressing is appetizing too.
Danielle
That looks like my kind of salad. I love how much protein it has in it, even though it is plant based. YUM!
Colleen
Danielle, I love the protein in this salad. It makes for such a satisfying and delicious meal.
Brian Jones
What beautiful flavours and colours and that dressing sounds like my idea of heaven!
Colleen
Hi Brian, the dressing on this salad really is heavenly 🙂
Ginny McMeans
What a gorgeous mix of quinoa and vegetables. Lots of nice superfoods and a perfect dressing. Thank you.
Colleen
Hi Ginny, yes, lots of superfoods here!
Rhiannon
This salad looks mouth wateringly good! I love the vibrancy of the colours, can't wait to try this - thank you 🙂
Colleen
You're welcome, Rhiannon! It's such a tasty salad. Enjoy!
Natalie
This salad looks so delicious, healthy and perfect for a light balanced dinner or lunch prep. YUM!
Colleen
Hey, Natalie, Yes, this salad is my go to, healthy balanced lunch or dinner.
PRAJAKTA SUKHATME
Such a delicious and colorful salad. It combines all my favorite heavy healthy hitters like Quinoa, Sweet Potatoes and Chickpeas. Also everything I often have around in pantry . Will definitely be making this great recipe .
Colleen
Prajakta, this really is a delicious, and so healthy salad with all the heavy hitters. I hope you enjoy!
Trish
I love this salad! Wondering how it freezes?
Colleen
Hi Trish. I love it too! I've never tried to freeze it though. Would love to hear how it goes if you do.
Justine @ JustineCelina.com
I LOVE chickpeas, I love sweet potatoes -- but you know what? I've never combined them in a salad. This looks like the perfect late summer salad Colleen! And I love the festive feeling in your photos. Gorgeous work!
Colleen
Thanks so much Justine! This salad is an absolute favourite in our house. It's delicious and makes you feel great, too. 🙂
Ayngelina Brogan
I have been looking to clean out my cupboards and I actually have all of these ingredients. I know what dinner will be tonight!
Colleen
I hope you enjoy, Ayngelina!
Nicole
What a beautiful salad! I love when salads are the star of the show and the focus of a meal, rather than just a handful of greens tossed on the side.
Colleen
Thank you Nicole! This is a full meal deal, for sure. 🙂 Very filling and satisfying.
Sharon
It's still got to taste good even if it's nutritious! Sometimes healthy food can be hard to photograph too but these pics looks awesome and this salad sounds scrumptious. I don't mind a bit of prep if it means I can eat yummy leftover for a couple of days after. Thanks for sharing! ?
Colleen
Thanks so much, Sharon! This salad is delicious as well as nutritious, always a winning combo. 🙂
Gabrielle @ eyecandypopper
Great salad! Those are all delicious flavours, and I especially love mixing sweet potatoes and chickpeas. This would be great for lunches too. Well done!
Colleen
Thanks Gabby! This salad is an all time favourite in our house. 🙂
KP
This salad does sound good, but all of the 5 star ratings are based on the written recipe, not on actually making the salad. I would suggest (for the sake of the author and those looking at the recipe), please don't rate it with stars until you have already tried it. Thanks!