This curried sweet potato and spinach salad may be the solution to the wintertime blues. Or the summertime blues. Or the spring and fall blues! Basically, you should eat this salad all the time. What makes it so amazing? Where do I begin!
Nutritionally, this salad is a powerhouse. Filled with nutrient-dense sweet potatoes and superfood spinach, this salad will fill you up and keep you feeling full for hours. Flavor-wise, it has it all going on. Sweet potatoes don’t just bring sweet flavor but they bring that fluffy texture, too. Then you add juicy mangos and tangy raisins, all balanced out with the curry-forward flavors from the coriander and turmeric. Yup, we think this salad might be completely perfect.
Say Yes to Curry
If you haven’t dabbled too much with curry flavors, this curried sweet potato and spinach salad is the perfect place to start. Traditional, Indian curries feature chicken or chickpeas swimming in a heavy cream, yogurt, or coconut milk sauce. They’re full-flavored, sometimes spicy, and often very filling. Sounds good, but not something I could eat every day.
Enter the sweet potato. The texture of baked sweet potatoes perfectly mimics the fullness of a traditional curry sauce without any of the guilt afterward. The naturally sweet flavor of these tubers also balances out the heat in the curry spice really well. Sounds like a win-win situation to me!
You can make your own curry powder, but we like using the store-bought kind. It makes it easier to throw everything together! Pre-made curry powders usually contain ground coriander and cumin, along with ginger, mustard, turmeric and cardamom, cinnamon, and cayenne pepper. They are often labeled as “spicy” or “mild,” so choose the one that best fits your preferences.
Let’s Chat Turmeric
One of the major ingredients in curry powder is turmeric, a bright yellow spice that is related to the ginger plant. You can sometimes find fresh turmeric in the produce aisle, but it is most commonly dried and ground up to become a shelf-stable spice.
Turmeric has become a popular ingredient in the last few years because of its health benefits. The plant contains bioactive compounds that have been linked to medicinal benefits, such as improving the immune system and acting as an anti-inflammatory. This spice has been used in India for centuries to cure everything from the common cold to more intense ailments.
The compound that makes it so medicinally active is called curcumin. This compound can also be bought and taken as a supplement, but it is naturally active in turmeric. In order for your body to absorb the compound, it must also be taken with piperine. Luckily, that is also naturally occurring in a spice we use in this curry – black pepper!
Turmeric also adds a yellow tint to anything it seasons, which makes the bright orange sweet potatoes look especially vibrant. We think you’ll love the look of this curried sweet potato and spinach salad almost as much as you love the taste! But we’ll let you be the judge. Just make sure to let us know in the comments how it turned out.
Yields: 3 servings | Serving Size: About 2 Cups | Calories: 180 | Total Fat: 1g | Saturated Fat: 0g | Trans Fat: 0g | Cholesterol: 0mg | Sodium: 77mg | Carbohydrates: 43g | Fiber: 6g | Sugar: 23g | Protein: 4g | SmartPoints (Freestyle): 4
- 2 cups sweet potatoes, diced small
- 1 teaspoon curry powder
- 1/2 teaspoon ground coriander
- 1/4 teaspoon ground turmeric
- 4 cups baby spinach
- 1 mango, peeled and cut into 1 inch strips
- 1/2 cup cauliflower, chopped into extra small florets
- 1/4 cup red onion, sliced thin
- 1/4 cup raisins
- 1/4 cup fresh cilantro leaves
- Preheat oven to 425 degrees. Lightly spray a baking sheet with non-stick spray and set aside.
- Toss the sweet potatoes with the curry, coriander, and turmeric. Bake for about 15 minutes or until soft and tender. Remove from the oven and let cool.
- In a large bowl, combine the remaining ingredients and lightly toss. Divide into serving bowls and top with the cooled sweet potatoes. Serve and enjoy
More Curry Recipes:
A warm and spicy twist on the classic chicken casserole. This recipe uses Greek yogurt and coconut milk for a rich and creamy casserole that livens up the traditional weeknight staple.
Feeling a soup and salad combo? Nothing goes with curried sweet potato salad like curried sweet potato soup! Rich and creamy, warm and spicy, this hearty vegetarian soup is unique, flavorful, and filling.