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Home » Recipes » Salads

Sweet Potato Couscous Salad

Published: Oct 8, 2020 · Modified: Sep 19, 2022 by Claire · This post may contain affiliate links. As an Amazon associate I earn from qualifying purchases · 6 Comments

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This sweet potato couscous salad is a hearty lunch or light dinner, and feels especially perfect for the fall months. Very simple to make, it combines roasted sweet potato with creamy mozzarella and toasted pumpkin seeds.

Do check out my sweet potato beetroot salad for another fun lunch idea!

brown bowl of sweet potato couscous salad with small bowls of pumpkin seeds and green onion next to it.

Potato salads are always a comfort food classic, but delicious for summer don't you think? Making this couscous sweet potato salad is so easy to do, it's packed with veggies and makes for a hearty lunch or side too.

If you love salads for the summer or fall months, or all-year round really(!), then you may like to see my roasted beet and broccoli salad and quinoa and fennel salad. Both bursting with flavour!

Do have a peek at my potato cucumber salad for another easy summer side dish!

Jump to:
  • ⭐ Why this recipe is so good
  • 🍠 Ingredients
  • 📖 Variations to the recipe
  • 🔪 Step by step instructions
  • 💭 Recipe tips and notes
  • 📋 Frequently asked questions
  • 🥗 More salad recipes to enjoy
  • 📖 Recipe
  • 💬 Comments

⭐ Why this recipe is so good

Roasted sweet potatoes. Need I say more? So good, with the best, very slightly, sweet taste. You can sprinkle with a little spice if you like too.

Hearty. This is definitely a salad with more than just some green leaves! It's a hearty lunch or an evening meal for summer.

Versatile. It can be a main dish, made vegan without the cheese, or served in smaller quantities as a side dish.

🍠 Ingredients

individually labelled mozzarella, sweet potato, couscous, parsley, arugala, honey, olive oil and apple cider vinegar.

This fall salad has a fairly short list of ingredients, and many are pantry staples. The main ingredients you will need are:

  • Sweet potatoes - dice into fairly small bite-size pieces that will mix well with the couscous and other ingredients.
  • Couscous - personally I use regular couscous but you can purchase wholewheat couscous, or even gluten free couscous.
  • Mozzarella - you want the fresh mozzarella that comes in a package with liquid rather than the type you can slice.
  • Pumpkin seeds - for a good crunch. The Terrasoul organic pumpkin seeds are good.
  • Parsley - you want fresh parsley, and a good amount as this is the main flavour of the dressing.
  • Apple cider vinegar - this gives the dressing its 'tang'. My low histamine readers may wish to swap out for white distilled vinegar or omit completely if they aren't able to tolerate well.

📖 Variations to the recipe

The mozzarella is optional for this salad. If you are vegan, then you can either use a vegan substitute if this works for you, or simply omit and increase the quantity of pumpkin seeds for some extra protein.

If parsley isn't for you, then you can swap out for coriander / cilantro or basil.

For those who prefer to be wheat or gluten free, you can swap out for quinoa.

🔪 Step by step instructions

This sweet potato couscous salad has a few steps, but all are very simple to do.

process shots of roasting sweet potato, making couscous, making parsley dressing and toasting pumpkin seeds in a pan.

Step 1

Scatter the sweet potato on the tray, drizzle with a little olive oil and sprinkle with sweet paprika, if using. Bake until turning very slightly golden brown at the edges and fork tender.

Step 2

Cook the couscous according to packet instructions. Usually you simply add to a bowl, pour over boiling water and then cover.

Step 3

Make the dressing by combining all the ingredients, and stirring well. Adjust to add more honey or parsley to taste preference.

Step 4

Toast the pumpkin seeds in a dry pan (without oil) until they begin to turn very light golden brown. They may also pop.

Allow the ingredients to cool, and then combine and serve. Drizzle over the dressing and garnish with green onion, if using.

💭 Recipe tips and notes

  • Roast the sweet potato until it is fork tender and slightly brown around the edges. It is best to dice into small bite-size pieces which best suits a salad and also reduces cook time.
  • Allow the sweet potato, couscous and pumpkin seeds to cool before combining with the cheese and other ingredients.
  • This salad has fairly subtle flavours, so adjust the amount of honey and herbs to taste. You can always add more for a bigger flavour.

📋 Frequently asked questions

Do you have to peel the sweet potatoes?

It's down to personal choice. Personally I prefer the texture when peeled, but keep them as is if you prefer!

Can I use a vegan cheese instead?

If it works for you, then definitely!

Does this sweet potato couscous salad work well as a side dish?

Yes, it's perfect as a side salad too!

Can I swap couscous for quinoa?

Yes, both work really well for this salad.

view of half a bowl of sweet potato couscous salad with a smaller bowl of pumpkin seeds next to it.

🥗 More salad recipes to enjoy

Find fun and flavourful salad recipes, including my popular butternut and beet salad and my roasted vegetable pasta salad. Some recent recipes:

  • carrot and apple salad in a bowl with a serving spoon next to apples and a small bowl of pomegranate arils.
    Carrot and Apple Salad with Pomegranate
  • chicken pesto pasta salad in a white bowl next to fresh basil leaves, radishes and salad servers.
    Chicken Pesto Pasta Salad
  • roasted beet and carrot salad on a white plate.
    Beet and Carrot Salad
  • cucumber celery salad on a white plate next to fresh mint leaves and olive oil.
    Cucumber Celery 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've tried the recipe!

📖 Recipe

bowl of sweet potato couscous salad on a grey and white tea towel.

Sweet Potato Couscous Salad

Claire
This roasted sweet potato couscous salad is a lovely hearty fall salad. It combines the sweet potato and mozzarella with couscous, toasted pumpkin seeds and leaves, and has a light parsley dressing.
5 from 6 votes
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Prep Time 10 minutes mins
Cook Time 30 minutes mins
Total Time 40 minutes mins
Course Appetizer, Dinner, Lunch, Main Dish, Salad
Cuisine American, British
Servings 2 servings
Calories 952 kcal

Ingredients
  

  • ½ cup cous cous
  • 2 small sweet potato peeled, diced into chunks
  • 1 ball fresh mozzarella torn into small pieces
  • 2 tablespoon pumpkin seeds
  • 1 teaspoon olive oil
  • large handful arugula / rocket or other salad leaf
  • 1 green onion optional, diced
  • 1 teaspoon sweet paprika optional
  • 2 tablespoon parsley

For the dressing

  • 4 tablespoon extra virgin olive oil
  • 1 teaspoon apple cider vinegar optional, or white distilled vinegar
  • 1 teaspoon honey
  • large handful parsley finely diced
  • pinch salt
  • pinch black pepper optional

Instructions
 

  • Preheat the oven to 200C / 390F and line a baking tray with parchment paper. Once at temperature, scatter the sweet potato on the tray, drizzle with a little olive oil and sprinkle with sweet paprika, if using. Bake for 20-25 minutes until turning very slightly golden brown at the edges (but not burnt!).
  • Make the couscous according to packet instructions.
  • Toast the pumpkin seeds by adding to a pan (without oil). Fry on a low heat for 4-5 minutes until they turn light golden brown. They may also start to pop.
  • Make the parsley dressing by combining all the ingredients in a bowl and stirring well.
  • Once the sweet potato and couscous have cooled, combine with the other ingredients. Drizzle over the dressing.

Notes

  • Dice the sweet potato into fairly small pieces. This both better combines with the other ingredients for a salad, and also decreases cook time.
  • Allow the sweet potato and couscous to cool before combining with the mozzarella.
  • Adjust the amount of parsley to taste preference. This is the 'big' flavour of the salad, so add more if you like a more herby taste.
  • If you are gluten-free or wheat sensitive, then swap out the couscous for quinoa.
  • 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 in this salad score 0 on the SIGHI list, with the exception of:
  • Apple cider vinegar, which scores 1. This is optional. If not using, you may wish to reduce the amount of olive oil used.
  • Black pepper, which is optional.
  • Cous cous, for the wheat, which scores 1. 
  • Arugula is not rated (only use if you know you tolerate well).
  • Green onion is not rated (only use if you know you tolerate well).

Nutrition

Calories: 952kcalCarbohydrates: 67gProtein: 36gFat: 61gSaturated Fat: 20gPolyunsaturated Fat: 6gMonounsaturated Fat: 31gTrans Fat: 0.01gCholesterol: 89mgSodium: 790mgPotassium: 742mgFiber: 7gSugar: 10gVitamin A: 20098IUVitamin C: 10mgCalcium: 637mgIron: 3mg
Tried this recipe?Mention @lowhistaminekitchen or tag #lowhistaminekitchen!
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Comments

  1. Stephanie says

    April 12, 2023 at 5:21 am

    5 stars
    My husband and I recently started a low histamine diet. Tried this recipe the other day and it was delicious. Can’t wait to try your other recipes. I appreciate all the low histamine info and references to the SIGHI list which we are following as well.

    Reply
    • Claire says

      April 12, 2023 at 9:08 am

      So glad you both like it Stephanie! Hope you like the other recipes you try too, and thanks so much for taking the time to comment 🙂

      Reply
  2. Shruti Chopra says

    September 09, 2022 at 5:36 pm

    5 stars
    I love this!! Also, I'm not the best when it comes to cooking, so thank you for the step-by-step instructions even for a simple recipe like because it just adds that element of confidence for non-cooks like me.

    Reply
    • Claire says

      September 09, 2022 at 5:57 pm

      thanks Shruti! Hope the instructions are helpful and I know you are good at cooking even if you don't think so!

      Reply
  3. Amanda says

    March 24, 2021 at 4:29 pm

    5 stars
    This recipe is absolutely delicious! I just had two helpings and am about to burst.

    Reply
    • throughthefibrofog says

      March 25, 2021 at 8:13 am

      so glad you like it Amanda!

      Reply

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Recipe Rating




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.

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Please see my disclaimer. I am not a doctor or healthcare professional. All posts are for informational purposes only and do not constitute medical or dietetic advice in any way.

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