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.
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.
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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 beetroot and sweet potato salad is very simple to make, with just a few steps:
- 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!
- Arrange the arugula on a plate, then add the cooled beetroot, sweet potato and mozzarella.
- Make the maple dressing by combining the ingredients and whisking well. Drizzle over the salad.
- Sprinkle over the pumpkin seeds and garnish with basil. Then enjoy!
Making the salad vegan
This 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.
More salad recipes to enjoy:
Turmeric cauliflower and quinoa salad
Asparagus salad with mozzarella
Quinoa tabbouleh (without tomatoes)
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
Ingredients
- 2 small beetroot diced
- 2 small sweet potatoes sliced
- 1 carton 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. 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.
- Arugula isn't rated on the SIGHI list. If you prefer to stick to foods that are rated, then lamb's lettuce can be used instead and is rated as 0.
- Vinegar is always tricky on a low histamine diet. White distilled vinegar scores 0, but some people may not be able to tolerate. Leave out if need be, and perhaps reduce the amount of dressing you use so it doesn't taste too oily.
- apple cider vinegar scores 1.
- black pepper scores 2.
- arugula is not scored by SIGHI.
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