Tri-Color Carrot and Sweet Potato Salad with Crumbled Feta and Mint Dressing

Introduction

This Tri-Color Carrot and Sweet Potato Salad with Crumbled Feta and Mint Dressing is a vibrant, nutrient-packed dish that brings together the sweetness of roasted sweet potatoes, the crunch of fresh tri-color carrots, and the tangy bite of crumbled feta cheese. The mint dressing adds a refreshing touch, making this salad a perfect choice for a light lunch, a side dish for dinner, or even as part of a festive holiday spread. It’s a versatile and easy-to-make recipe that caters to both health enthusiasts and food lovers alike. Let’s dive into the details of this delicious and colorful salad!

Ingredients

For the Salad:

• 2 medium sweet potatoes, peeled and diced
• 1 cup tri-color carrots (orange, purple, and yellow), julienned
• 1/2 cup crumbled feta cheese
• 1/4 cup pomegranate seeds (optional, for extra crunch and color)
• 2 tablespoons pumpkin seeds (or sunflower seeds)
• 1/4 cup fresh parsley, chopped
• Salt and pepper to taste

For the Mint Dressing:

• 1/4 cup fresh mint leaves, finely chopped
• 1/4 cup extra virgin olive oil
• 2 tablespoons lemon juice
• 1 tablespoon honey (or maple syrup for a vegan option)
• 1 clove garlic, minced
• 1/4 teaspoon salt
• 1/4 teaspoon black pepper

Preparation

Step 1: Roast the Sweet Potatoes

1. Preheat your oven to 400°F (200°C).
2. Place the diced sweet potatoes on a baking sheet lined with parchment paper.
3. Drizzle with a little olive oil and sprinkle with salt and pepper.
4. Roast for 20-25 minutes, turning halfway through, until the sweet potatoes are golden and tender. Set aside to cool.

Step 2: Prepare the Carrots

1. While the sweet potatoes are roasting, wash and peel the tri-color carrots.
2. Julienne the carrots into thin strips. You can use a julienne peeler or a sharp knife for this step.

Step 3: Make the Mint Dressing

1. In a small bowl, whisk together the chopped mint leaves, extra virgin olive oil, lemon juice, honey, minced garlic, salt, and pepper.
2. Taste and adjust the seasoning if necessary. The dressing should be a good balance of sweet, tangy, and minty.

Step 4: Assemble the Salad

1. In a large mixing bowl, combine the roasted sweet potatoes, julienned carrots, crumbled feta cheese, and chopped parsley.
2. Drizzle the mint dressing over the salad and gently toss to coat all the ingredients evenly.

Step 5: Garnish and Serve

1. Transfer the salad to a serving platter.
2. Sprinkle with pomegranate seeds and pumpkin seeds for added texture and color.
3. Serve immediately or chill in the refrigerator for about 15 minutes before serving to allow the flavors to meld.

Cooking Notes

• For a vegan version, omit the feta cheese or replace it with a plant-based feta alternative.
• You can also add some cooked quinoa or farro to make the salad more filling.
• If you don’t have tri-color carrots, regular orange carrots will work just as well, but the visual appeal will be slightly different.
• Roasting the sweet potatoes until they are slightly caramelized enhances their natural sweetness, making the salad even more delicious.

Serving Suggestions

This salad pairs well with grilled chicken, salmon, or a plant-based protein like chickpeas or tofu. It also makes an excellent side dish for a BBQ or picnic. For a more festive presentation, serve it on a bed of fresh arugula or mixed greens.

Tips

• Make the dressing ahead of time to let the flavors develop. It can be stored in the fridge for up to 3 days.
• Use a mandoline slicer for the carrots if you want perfectly uniform julienned strips.
• To add an extra burst of flavor, try sprinkling a bit of sumac or za’atar over the salad before serving.
• If you like a bit of heat, add a pinch of crushed red pepper flakes to the dressing.

Prep Time

• Prep Time: 15 minutes
• Cooking Time: 25 minutes
• Total Time: 40 minutes

Nutritional Information (Per Serving)

• Calories: 220 kcal
• Protein: 4g
• Carbohydrates: 28g
• Fiber: 5g
• Fat: 11g
• Sodium: 320mg

Conclusion

This Tri-Color Carrot and Sweet Potato Salad with Crumbled Feta and Mint Dressing is a delightful dish that offers a medley of textures and flavors. It’s sweet, salty, tangy, and fresh, all in one bite. Perfect for any occasion, this salad is sure to impress guests and is an excellent choice for meal prep, as it holds up well in the fridge. Enjoy this vibrant and nutritious salad as part of a balanced diet and savor every colorful bite!

Tri-Color Carrot and Sweet Potato Salad with Crumbled Feta and Mint Dressing

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• Author: Imili Johnson
• Total Time: 40 minutes

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Ingredients

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For the Salad:

• 2 medium sweet potatoes, peeled and diced
• 1 cup tri-color carrots (orange, purple, and yellow), julienned
• 1/2 cup crumbled feta cheese
• 1/4 cup pomegranate seeds (optional, for extra crunch and color)
• 2 tablespoons pumpkin seeds (or sunflower seeds)
• 1/4 cup fresh parsley, chopped
• Salt and pepper to taste

For the Mint Dressing:

• 1/4 cup fresh mint leaves, finely chopped
• 1/4 cup extra virgin olive oil
• 2 tablespoons lemon juice
• 1 tablespoon honey (or maple syrup for a vegan option)
• 1 clove garlic, minced
• 1/4 teaspoon salt
• 1/4 teaspoon black pepper

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Instructions

Step 1: Roast the Sweet Potatoes

1. Preheat your oven to 400°F (200°C).
2. Place the diced sweet potatoes on a baking sheet lined with parchment paper.
3. Drizzle with a little olive oil and sprinkle with salt and pepper.
4. Roast for 20-25 minutes, turning halfway through, until the sweet potatoes are golden and tender. Set aside to cool.

Step 2: Prepare the Carrots

1. While the sweet potatoes are roasting, wash and peel the tri-color carrots.
2. Julienne the carrots into thin strips. You can use a julienne peeler or a sharp knife for this step.

Step 3: Make the Mint Dressing

1. In a small bowl, whisk together the chopped mint leaves, extra virgin olive oil, lemon juice, honey, minced garlic, salt, and pepper.
2. Taste and adjust the seasoning if necessary. The dressing should be a good balance of sweet, tangy, and minty.

Step 4: Assemble the Salad

1. In a large mixing bowl, combine the roasted sweet potatoes, julienned carrots, crumbled feta cheese, and chopped parsley.
2. Drizzle the mint dressing over the salad and gently toss to coat all the ingredients evenly.

Step 5: Garnish and Serve

1. Transfer the salad to a serving platter.
2. Sprinkle with pomegranate seeds and pumpkin seeds for added texture and color.
3. Serve immediately or chill in the refrigerator for about 15 minutes before serving to allow the flavors to meld.

• Prep Time: 15 minutes
• Cook Time: 25 minutes

Nutrition

• Calories: 220 kcal
• Sodium: 320mg
• Protein: 4g