This Mediterranean Roasted Sweet Potato Salad recipe combines the heartiness of farro, the sweet and savory flavor of roasted sweet potatoes, and the tangy bite of pickled onions. Tossed together with fresh greens and topped with crumbled cheese, it's a refreshing and hearty dish ideal for any season.
This recipe requires a few ingredients that may not be staples in your pantry. Farro is an ancient grain high in fiber and protein, available in most health food stores or the health section of major supermarkets. Ground sumac, a spice common in Mediterranean and Middle Eastern cuisines, lends a tart, lemony flavor to dishes. It can be found in specialty or international food stores. Lastly, Salata cheese is a crumbly, feta-like cheese which can be substituted with feta if unavailable.
Mediterranean Roasted Sweet Potato Salad Ingredients
Farro: A grain that adds a unique texture and nutty flavor to the salad.
Tuscan kale: A variety of kale that's slightly sweeter and more delicate than the common type.
Sweet potatoes: Gives natural sweetness and vibrant color to the dish.
Olive oil: Used for roasting the sweet potatoes and mixing the salad.
Ground sumac: Provides a tart, lemony flavor.
Salt and pepper: Essential seasoning for any dish.
Red onion: Adds a sharp flavor that contrasts the sweetness of the potatoes.
Red wine vinegar: Used to pickle the onions, adding a tangy kick.
Sugar: Balances the acidity from the vinegar in the pickling liquid.
Lemon: Adds freshness and acidity to the salad.
Mint leaves: Gives the salad a refreshing, herbaceous note.
Hazelnuts: Adds crunch and a slightly sweet, nutty flavor.
Salata cheese: A crumbly cheese that adds a salty, tangy flavor.
One reader, Daveta Hofer says:
This Mediterranean roasted sweet potato salad recipe is a game-changer! The combination of flavors is simply divine. The sweet potatoes are perfectly caramelized, and the pickled onions add a delightful tanginess. It's a refreshing and satisfying dish that's become a staple in my kitchen. Highly recommended!
Techniques Required
How to cook farro: Farro should be cooked in a large pot of salted water over high heat until tender but still chewy. The cooking time will vary depending on the type of farro used.
How to roast sweet potatoes: Toss the cubed sweet potatoes with olive oil, sumac, salt, and pepper, then roast them on a lined baking sheet at 425 degrees F until caramelized and tender.
How to pickle onions: Combine sliced onions, red wine vinegar, sugar, and water in a pan. Cook over medium heat until the sugar dissolves and the liquid reduces slightly. Remove from heat and set aside.
How to assemble the salad: Combine the cooked farro and kale with the roasted sweet potatoes, pickled onions, and lemon juice. Season with salt and pepper, then top with mint leaves, chopped hazelnuts, and crumbled cheese before serving.
How To Make Mediterranean Roasted Sweet Potato Salad Recipe
This Mediterranean Sweet Potato Recipe combines roasted sweet potato and faro in a light yet delightfully tasty salad recipe!
Serves:
Ingredients
- ¾cupfarro,the semi-pearled variety cooks faster
- 1bunchTuscan kale,also known as Lacinato kale, ribs removed and chopped into bite-sized pieces
For Roasted Sweet Potatoes:
- 1lbsweet potatoes,1 large or 2 small, peeled and sliced into 1-inch cubes
- 2tbspolive oil,plus more for drizzling
- 2tspground sumac,optional but recommended
- salt,to taste
- freshly ground black pepper,to taste
For Pickled Onions:
- 1small red onion,halved and thinly sliced
- 2tbspred wine vinegar
- 2tbspsugar,or honey or maple syrup
- 1medium lemon
- 1handfulfresh mint leaves
- 3tbsphazelnuts,roughly chopped
- 2ozSalata cheese,crumbled, or feta cheese, optional
Instructions
-
Preheat the oven to 425 degrees F.
Farro:
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Bring a large pot of salted water to boil over high heat.
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Add the farro, then reduce heat to maintain a simmer.
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Cook, stirring occasionally, until the farro is tender to the bite but still pleasantly chewy (pearled farro will take as little as 15 minutes; unprocessed farro will take 25 to 40 minutes).
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Drain off the excess water and return the farro to the pot. Set aside.
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Once the farro is done cooking, add the chopped kale to the pot. Drizzle with olive oil, then stir to combine. Season with salt (about ¼ teaspoon) and pepper, to taste.
Roasted Sweet Potatoes:
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Line a large, rimmed baking sheet with parchment paper for easy cleanup.
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Place the cubed sweet potato on the pan and drizzle with enough olive oil to lightly coat the sweet potatoes.
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Sprinkle the sumac over the sweet potatoes, followed by salt and pepper, then toss until the sweet potatoes are thoroughly coated in oil and spices.
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Arrange the sweet potatoes in a single layer and roast for 20 to 30 minutes, tossing halfway, until they are caramelized on the edges and tender when pierced with a fork.
Pickled Onions:
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In a small pan or medium pot, combine the onion, vinegar, sugar and ½ cup of water.
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Cook over medium heat, occasionally swirling the pan, for 4 to 8 minutes, or until the sugar has dissolved and the liquid is slightly reduced in volume. Remove from heat and set aside.
To Assemble:
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Drain the excess liquid from the pickled onions, then add the onions to the pot of farro and kale.
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Add the roasted sweet potatoes and squeeze an entire lemon’s worth of juice into the pot. Stir to combine and season generously with salt and pepper, to taste.
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Divide the salad into individual bowls and top each one with mint leaves, chopped hazelnuts and crumbled cheese.
Nutrition
- Calories: 426.46kcal
- Fat: 16.40g
- Saturated Fat: 4.18g
- Trans Fat: 0.17g
- Monounsaturated Fat: 8.79g
- Polyunsaturated Fat: 2.05g
- Carbohydrates: 61.73g
- Fiber: 10.57g
- Sugar: 15.81g
- Protein: 13.54g
- Cholesterol: 14.46mg
- Sodium: 634.52mg
- Calcium: 239.30mg
- Potassium: 893.67mg
- Iron: 3.84mg
- Vitamin A: 1117.46µg
- Vitamin C: 73.45mg
Technique Tip for Perfecting Mediterranean Roasted Sweet Potato Salad
When roasting sweet potatoes, it's important to ensure they are cut into even pieces. This promotes even cooking and ensures that all pieces will be done at the same time. Additionally, tossing them halfway through the roasting process helps to achieve a uniform caramelization on all sides. For a more intense flavor, you can let them roast a bit longer until they are deeply caramelized. Just be careful not to burn them.
Time-Saving Tips for Preparing Mediterranean Roasted Sweet Potato Salad
Prep ahead: You can cook the farro, roast the sweet potatoes, and pickle the onions a day in advance. Store them separately in airtight containers in the refrigerator until you're ready to assemble the salad.
Efficient multitasking: While the sweet potatoes are roasting, you can cook the farro and prepare the pickled onions. This way, you can save time by completing multiple tasks simultaneously.
Streamline assembly: Chop the kale, mint, and hazelnuts while the sweet potatoes are roasting to streamline the assembly process later. This will help you save time and keep the workflow efficient when putting the salad together.
Quick cleanup: Line the baking sheet with parchment paper before roasting the sweet potatoes to make cleanup a breeze. This simple step will save you time on washing up afterward.
Organized workspace: Before you start cooking, make sure your workspace is organized and all the ingredients and tools are readily accessible. This will help you work more efficiently and save time during the cooking process.
Substitute Ingredients For Mediterranean Roasted Sweet Potato Salad Recipe
farro - Substitute with quinoa: Quinoa is a great substitute for farro as it has a similar nutty flavor and a slightly chewy texture, making it a suitable replacement in the salad.
tuscan kale - Substitute with swiss chard: Swiss chard can be used as a substitute for Tuscan kale, as it has a similar earthy flavor and can hold up well when roasted.
sweet potatoes - Substitute with butternut squash: Butternut squash can be used as a substitute for sweet potatoes, offering a similar sweet and nutty flavor when roasted.
olive oil - Substitute with avocado oil: Avocado oil can be used as a substitute for olive oil, providing a mild, buttery flavor and high smoke point for roasting.
ground sumac - Substitute with smoked paprika: Smoked paprika can be used as a substitute for ground sumac, adding a smoky flavor and vibrant color to the dish.
red onion - Substitute with shallots: Shallots can be used as a substitute for red onions, offering a milder flavor and a hint of sweetness when pickled.
red wine vinegar - Substitute with apple cider vinegar: Apple cider vinegar can be used as a substitute for red wine vinegar, providing a slightly fruity and tangy flavor to the pickled onions.
hazelnuts - Substitute with almonds: Almonds can be used as a substitute for hazelnuts, adding a crunchy texture and nutty flavor to the salad.
salata cheese - Substitute with feta cheese: Feta cheese can be used as a substitute for salata cheese, offering a tangy and creamy flavor to the salad.
How to Beautifully Present Mediterranean Roasted Sweet Potato Salad
Elevate the plating: Arrange the farro and kale mixture in a neat and appealing manner, using a ring mold for a clean presentation. Place the roasted sweet potatoes on top, creating a visually striking contrast of colors and textures.
Garnish with flair: Sprinkle the pickled onions around the dish, creating a vibrant and tangy element. Add a few fresh mint leaves for a pop of color and a burst of refreshing flavor.
Incorporate texture: Sprinkle the chopped hazelnuts over the salad to add a delightful crunch and nutty undertones. This will provide a satisfying contrast to the tender sweet potatoes and chewy farro.
Artful cheese placement: Crumble the salata cheese over the salad, ensuring an even distribution. This will add a creamy and savory element to each bite, enhancing the overall flavor profile.
Balance and symmetry: Pay attention to the overall balance of the dish, ensuring that each component is thoughtfully placed to create a visually appealing and harmonious presentation.
Essential Kitchen Tools for Making This Sweet Potato Salad Recipe
Food processor: A food processor is a versatile kitchen appliance that can be used for chopping, slicing, shredding, and pureeing ingredients. It's great for making sauces, dips, and for quickly chopping vegetables.
Mixing bowl: A mixing bowl is an essential kitchen tool for combining ingredients, whisking dressings, and marinating foods. It comes in various sizes and materials, such as stainless steel, glass, or ceramic.
How To Store and Freeze Mediterranean Roasted Sweet Potato Salad
- To store the mediterranean roasted sweet potato salad, let it cool to room temperature before transferring it to an airtight container. Refrigerate for up to 4 days.
- When ready to serve, give the salad a good stir and taste it. Adjust the seasoning with salt, pepper, and a squeeze of lemon juice if needed.
- For the best texture, add the mint leaves, chopped hazelnuts, and crumbled cheese just before serving.
- If you want to make the salad ahead of time, store the roasted sweet potatoes, pickled onions, and farro and kale mixture separately in the refrigerator. Combine them when ready to serve.
- To freeze the salad, place the cooled roasted sweet potatoes and farro and kale mixture in separate freezer-safe containers. Freeze for up to 2 months.
- Thaw the frozen components in the refrigerator overnight before reheating and assembling the salad.
- The pickled onions, mint leaves, chopped hazelnuts, and crumbled cheese should be added fresh after thawing and reheating the other components.
- Reheat the roasted sweet potatoes in a preheated 350°F (175°C) oven for 10-15 minutes, or until warmed through.
- Microwave the farro and kale mixture in a microwave-safe container in 30-second intervals, stirring between each interval, until heated through.
How To Reheat Leftovers
Preheat your oven to 350°F (175°C). Transfer the leftover mediterranean roasted sweet potato salad to an oven-safe dish and cover it with aluminum foil. Heat the salad in the oven for 15-20 minutes, or until it's heated through. This method helps to retain the moisture and prevent the sweet potatoes from drying out.
If you prefer a quicker reheating method, you can use the microwave. Place the desired portion of the salad in a microwave-safe bowl and cover it with a damp paper towel. Microwave on high for 1-2 minutes, stirring halfway through, until the salad is heated to your liking. The damp paper towel will help to create steam and keep the salad moist.
For a crispy texture, you can reheat the roasted sweet potatoes separately in a skillet or on a baking sheet in the oven. Preheat your oven to 400°F (200°C) or heat a skillet over medium-high heat. Spread the sweet potatoes in a single layer and heat them for 5-10 minutes, or until they're crispy and heated through. Then, mix the reheated sweet potatoes with the rest of the salad ingredients.
If you have a bit more time, you can also reheat the salad in a covered skillet over low heat. This method allows the flavors to meld together and ensures even heating throughout. Stir the salad occasionally to prevent sticking and add a splash of water or olive oil if needed to maintain moisture.
Regardless of the reheating method you choose, be sure to taste the salad and adjust the seasoning as needed before serving. You may want to add a squeeze of fresh lemon juice, a sprinkle of salt and pepper, or a drizzle of olive oil to refresh the flavors.
Random Fact about Mediterranean Roasted Sweet Potato Salad Recipe:
The Mediterranean roasted sweet potato salad is a nutritious dish that combines the earthy flavors of farro and kale with the sweetness of roasted sweet potatoes. This salad is a great source of fiber, vitamins, and minerals. It's a perfect dish for a healthy and satisfying meal.
Is Making Mediterranean Roasted Sweet Potato Salad Budget-Friendly?
This Mediterranean roasted sweet potato salad recipe is quite cost-effective for a household. The main ingredients, such as farro, kale, and sweet potatoes, are affordable and nutritious. The addition of pickled onions, mint leaves, and hazelnuts elevates the flavors without significantly increasing the cost. The approximate cost for a household of 4 people would be around $15-20, making it a budget-friendly option. Overall, I would rate this recipe a solid 9 for its balance of cost-effectiveness and delicious flavors.
Is This Mediterranean Roasted Sweet Potato Salad Healthy?
This Mediterranean roasted sweet potato salad recipe is generally healthy, offering a balance of complex carbohydrates, fiber, and nutrients. The farro provides whole grains and fiber, while the sweet potatoes are rich in vitamins A and C. Kale adds more fiber, vitamins, and minerals. The use of olive oil provides healthy monounsaturated fats, and the pickled onions and lemon juice add flavor without excessive calories. The mint, hazelnuts, and salata cheese contribute additional nutrients and texture.
However, there are a few areas where the recipe could be improved:
- Reduce the amount of sugar in the pickled onions to lower the overall sugar content
- Use a lighter hand with the olive oil to decrease the calorie density
- Consider using a lower-fat cheese or reducing the amount of cheese to minimize saturated fat
- Add a lean protein source, such as grilled chicken or chickpeas, to make the salad more balanced and satisfying
To make this salad even healthier, you could:
- Increase the variety of vegetables by adding cherry tomatoes, bell peppers, or cucumbers
- Use a vinaigrette dressing made with extra-virgin olive oil, lemon juice, and herbs instead of relying on cheese for flavor
- Experiment with other whole grains, such as quinoa or bulgur, for added nutrition and texture
- Top the salad with a sprinkle of seeds, like pumpkin or sunflower, for extra crunch and healthy fats
Editor's Opinion on This Delightful Mediterranean Sweet Potato Salad
The combination of farro, roasted sweet potatoes, and pickled onions in this Mediterranean roasted sweet potato salad creates a delightful mix of flavors and textures. The earthy farro and hearty sweet potatoes are complemented by the tangy pickled onions and the fresh burst of lemon juice. The addition of kale adds a nutritious element, while the mint, hazelnuts, and salata cheese provide a satisfying crunch and creaminess. Overall, this recipe offers a harmonious blend of Mediterranean-inspired ingredients that will surely impress your taste buds.
Enhance Your Mediterranean Roasted Sweet Potato Salad Recipe with These Unique Side Dishes:
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Why trust this Mediterranean Roasted Sweet Potato Salad Recipe:
This Mediterranean roasted sweet potato salad recipe offers a delightful combination of flavors and textures. The farro and Tuscan kale provide a hearty base, while the roasted sweet potatoes add a caramelized sweetness. The pickled onions and lemon juice contribute a tangy and zesty kick, complemented by the freshness of mint leaves. The addition of sumac and hazelnuts brings a nutty and earthy dimension, while the salata cheese provides a creamy and savory finish. Trust in this recipe for a vibrant and satisfying salad experience.
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