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    Home » Recipes » Salads

    Published: Aug 29, 2021 · Modified: Sep 23, 2022 by Claire · This post may contain affiliate links. As an Amazon associate I earn from qualifying purchases · Leave a Comment

    Sweet Potato Beetroot Salad

    Jump to Recipe Print Recipe

    This sweet potato beetroot salad is made with healthy ingredients, and is bursting with fall flavours. A simple but delicious salad that is perfect for lunch or a light dinner, vegetarian, gluten-free and low histamine.

    bowl of sweet potato beetroot salad on a striped tea towel.

    Salads always feel perfect for summer, but I think for fall as well when the weather is still warm out. If you love salads you may like to see my nutty wild rice salad and quinoa and fennel salad. Both hearty and flavourful!

    And for another tasty salad with beets, my roasted beetroot and broccoli salad is delicious and packed with health ingredients.

    Love sweet potatoes for their cosy comfort food vibe? Check out my cream cheese stuffed sweet potatoes for a hearty lunch or light dinner!

    Jump to:
    • ⭐ Why this salad is so good
    • 🍠 Ingredients
    • 📖 How to prepare and roast beetroot
    • 🔪 Step by step instructions
    • 💭 Recipe tips and notes
    • 📋 Frequently asked questions
    • 🥬 Making the salad vegan
    • 🥗 More healthy salad recipes
    • 📖 Recipe
    • 💬 Comments

    ⭐ Why this salad is so good

    • So easy to make: the only work is to roast the vegetables but the oven does most of the work!
    • Versatile: include the cheese for a lunch dish, or leave out for a vegan side.
    • Fall flavours: the beets and sweet potato go slightly sweet when roasted and feel very 'fall' in flavour.

    🍠 Ingredients

    This fall salad has minimal ingredients and is especially lovely in the fall months. You will need:

    • Beetroot: I use fresh and then roast in the oven. It has a deep and rich flavour, bursting with healthy vitamins.
    • Sweet potato: it goes gooey and slightly sweet when roasted in the oven.
    • Mozzarella (optional): creamy and delicious, the cheese adds protein and give the recipe caprese salad vibes! However, you can easily make this a vegan salad by omitting the cheese.
    • Arugula: for your greens! They give a nice peppery taste too.
    • Basil: also for caprese flavours, it goes so well with the cheese and veggies.
    • Pumpkin seeds: for a little crunch. I like the Terrasoul organic pumpkin seeds.
    • Maple syrup: gives the dressing a nice sweetness, and it works so well with the roasted beets and sweet potato.

    Make sure to see the recipe card below for the full ingredients list and their quantities!

    📖 How to prepare and roast beetroot

    Roasted beetroot has so much flavour, and is much nicer than the vacuum packed variety in my opinion. Not that I don't eat the latter when time is tight, but it doesn't have quite the same depth of flavour.

    To prepare the beetroot, begin by washing and then topping and tailing the roots and tops off. I suggest placing on a cutting board as we all know that beetroot juice can easily stain any surface! And wear an apron to save your clothes - beets and a white dress definitely don't mix . . .

    Drizzle with a little olive oil and then wrap in aluminium foil. You want to completely wrap the beets (so in the pic above, I closed over the foil before placing in the oven). Add the wrapped beetroot to an ovenproof dish and bake for 45-60 minutes, depending upon the size of the beetroot.

    🔪 Step by step instructions

    This roast sweet potato beetroot salad is very simple to make, with just a few steps:

    beetroot wrapped in foil.
    sweet potato on a baking tray.
    1. Roast the beetroot and sweet potato in the oven until fork-tender. Make sure to drizzle in a little olive oil, then wrap the beetroot in foil. Set aside to cool once roasted to perfection!
    2. Arrange the arugula on a plate, then add the cooled beetroot, sweet potato and mozzarella.
    3. Make the maple dressing by combining the ingredients and whisking well. Drizzle over the salad.
    4. Sprinkle over the pumpkin seeds and garnish with basil. Then enjoy!

    💭 Recipe tips and notes

    • Be sure to remove the sweet potato earlier from the oven than the beetroot as it takes less time to cook.
    • Make sure the vegetables are fork tender, and cook for a little longer if required.
    • Lamb's lettuce is a good swap for arugula if you like a lighter option.

    📋 Frequently asked questions

    Can I make this sweet potato beetroot salad with pre-prepared beetroot?

    You can make it with pre-prepared beetroot, but I would suggest not using the type that comes in vinegar.

    Which other cheeses can I use?

    If it works for you then goat's cheese would be lovely!

    What other salad dressing can I use for this salad?

    My tahini dill dressing would be lovely, as would my honey ginger salad dressing!

    🥬 Making the salad vegan

    This sweet potato beetroot salad can easily be made vegan by omitting the mozzarella cheese. It will be lovely as a side dish. Alternatively, you could use a vegan cheese. For those on a low histamine diet, this may be problematic, so only use if you know you tolerate. From conversations on my Low Histamine Kitchen Instagram some people are able to tolerate (check with a dietician first if unsure).

    To make it more hearty, you could always add some cooked quinoa. This would also add some plant-based protein to the salad.

    sweet potato beetroot salad in a brown bowl with a bowl of olive oil in the background.

    🥗 More healthy salad recipes

    Turmeric cauliflower and quinoa salad

    Asparagus salad with mozzarella

    Stone fruit caprese salad

    Waldorf salad (without mayo)

    Quinoa tabbouleh (without tomatoes)

    Cucumber dill pasta salad

    Wild rice salad

    I’m always in the kitchen, so come join me on Instagram, Facebook and Pinterest to be the first to hear of new recipes. And please do leave a star rating ⭐ if you tried the recipe!

    📖 Recipe

    sweet potato beetroot salad in a brown bowl.

    Sweet Potato Beetroot Salad

    Claire
    A caprese-style salad with fall flavours, this roasted beetroot and sweet potato is bursting with healthy ingredients. It is perfect as a lunch idea, or a side salad with other plates. Vegetarian, gluten free and low histamine recipe.
    5 from 2 votes
    Prevent your screen from going dark
    Print Recipe Pin Recipe
    Prep Time 15 minutes mins
    Cook Time 50 minutes mins
    Total Time 1 hour hr 5 minutes mins
    Course Dinner, Lunch, Party food, Salad
    Cuisine American, British
    Servings 2 servings
    Calories 483 kcal

    Ingredients
      

    • 2 small beetroot diced
    • 2 small sweet potatoes sliced
    • 1 cup mozzarella or carton of small mozzarella balls
    • ½ bag arugula or other salad leaves
    • small handful basil leaves
    • 1 tablespoon pumpkin seeds
    • pinch sweet paprika optional

    For the maple dressing

    • 2 tablespoon extra virgin olive oil
    • 1 teaspoon apple cider vinegar or white distilled vinegar
    • 1 teaspoon maple syrup
    • pinch salt
    • pinch black pepper optional

    Instructions
     

    • Preheat the oven to 200C / 390F. Place the beetroot on aluminium foil and drizzle with a little olive oil. Wrap the beetroot in the foil. Place the sweet potato on an ovenproof dish or tray and drizzle with olive oil and optional sweet paprika. Roast the beetroot for 45-50 minutes or until tender, removing the sweet potato a little earlier - after around 25-30 minutes. Cook time will depend on the size of the beetroot. Once cooked set aside to cool.
    • Arrange your arugula on a plate and then add the beetroot, sweet potato and mozzarella.
    • Make the dressing by combining the ingredients and stirring well to combine.
    • Drizzle the dressing on the salad, and top with pumpkin seeds.

    Notes

    • Be sure to remove the sweet potato earlier from the oven than the beetroot as it takes less time to cook.
    • Make sure the vegetables are fork tender, and cook for a little longer if required.
    • Lamb's lettuce is a good swap for arugula if you like a lighter option.
    • Please note that nutritional information is offered as a courtesy. It is auto-generated and should be understood to be an estimate.
     
    Swiss Interest Group Histamine Intolerance (SIGHI) food compatibility list for histamine
    All ingredients score 0 on the SIGHI list, with the exception of:
    • apple cider vinegar scores 1.
    • black pepper scores 2.
    • arugula is not scored by SIGHI.

    Nutrition

    Calories: 483kcalCarbohydrates: 39gProtein: 18gFat: 29gSaturated Fat: 10gPolyunsaturated Fat: 3gMonounsaturated Fat: 15gTrans Fat: 0.01gCholesterol: 44mgSodium: 492mgPotassium: 913mgFiber: 7gSugar: 14gVitamin A: 19737IUVitamin C: 13mgCalcium: 400mgIron: 3mg
    Tried this recipe?Mention @lowhistaminekitchen or tag #lowhistaminekitchen!
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    Hi, I’m Claire. After a diagnosis of MCAS I began to follow a low histamine diet, which has helped me manage my symptoms. Here I hope to show that a restrictive diet can still be full of flavourful meals, and help you enjoy being creative in the kitchen.

    More about me →

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