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Wednesday
Aug242011

Light Sweet-Potato Salad

Lighter than traditional potato salad, this recipe is healthier and more colorful too. With no mayonnaise to weigh it down, it's also safe to pack for lunch. Serve as is or on top of shredded lettuce.

light sweet potato salad with vinegar dressing

Active time: 10 minutes. Total time: 10 minutes. Serves 4. Vegan, gluten-free, dairy free, low fat.

Recipe Ingredients

2 sweet potatoes, about 450 grams or 1 pound, 7 ounces
2 cups water
1/2 teaspoon salt (optional)
2 green onions
1 bell pepper
2 tablespoons apple-cider vinegar
1 tablespoon olive oil or corn oil
1/2 teaspoon sugar
1/4 teaspoon chipotle hot sauce (optional)


raw sweet potatoes, bell pepper, and green onions

Recipe Method

  1. Peel sweet potatoes and cut into 1/2-inch cubes. Put in medium pot with water and salt, cover, and bring to a boil over high heat. Reduce heat until water barely boils. Simmer until potatoes are fork-tender but still hold their shape, about 4 minutes.

    cubed sweet potatoes

  2. Meanwhile, chop bell pepper into 1/4-inch pieces and chop green onions into 1/4-inch rounds.

    chopped green pepper and chopped spring onion

  3. Make dressing by mixing remaining ingredients in a small jar or bowl.
  4. Drain potatoes, gently toss with dressing while still hot. If you have time, allow potatoes to cool for 10 or 15 minutes. Toss potatoes, bell peppers, and green onions. Taste and add salt if desired.
  5. Serve warm, at room temperature, or chilled. Keeps refrigerated for about four days.

    light sweet potato salad on lettuce with pesto pasta

Tips and Notes

  • I like to make enough Light Sweet Potato Salad for two meals, serving the first warm and the second chilled over lettuce, as shown above. The lettuce won't need additional dressing.
  • Boiled, cubed sweet potatoes have a medium glycemic index of 59, about the same as white potatoes. (White bread and glucose have a glycemic index of 100.) But studies show that adding vinegar to a meal lowers the insulin and glucose response, good news for diabetics. Vinegar and other acids such as lemon juice also make you feel satisfied and full faster. The fiber from the potatoes, peppers, and onions also help lower the glycemic index for Light Sweet-Potato Salad.

Reader Comments (3)

Looks YUMMY. I just purchased 2 sweet potatoes today............guess what I'll be fixing for dinner tomorrow? Thanks so much.

Aug 24, 2011 | Registered Commenterorganix4me

Tried this tonight and it was delicious!!!

Jun 15, 2014 | Registered Commenterkanem11

Thanks, Kanem11! I'm so glad you liked it!

Jun 16, 2014 | Registered CommenterLinda Watson
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