Healthy Sweet Potatoes Corn And Avocado Salad Recipe

With A Coriander, Chili and Lime Dressing

Healthy Sweet Potatoes Corn and Avocado Salad

This is one of my favourite lunch recipes to avoid

my mid-afternoon sugar cravings

This simple, colourful, rich in fibre (no sugar cravings guaranteed in the afternoon!) salad is super easy to prepare and tastes absolutely incredible. Whether you’re a meat-eater, a vegan, or even a flexitarian this easy recipe is sure to be a mouth-watering crowd pleaser. 

The first time I tried Sweet Potatoes was when I moved to England!  I can honestly say that sweet potatoes are not the go-to veggie in French cuisine.  So it was a real discovery for my taste buds / ‘papilles’ that at the beginning didn’t do much for me – I was confused about eating something sweet with the texture of potato.  It subverted all my norms and preconceptions of flavour! 

Then throughout the years living in London and travelling abroad, I discovered different cuisines – Thai, Mexican, Caribbean… I then start expanding my love of all the different types of species and vegetables that I never encountered in my childhood from my mother’s and grandma’s traditional French homemade cooking. 

For the past decade I’ve also cooked many more plant-based recipes and rediscovered Sweet Potatoes and I just LOVE them! For their taste, cooking versatility, and also because they are highly nutritious – supporting my goal of a healthy nourishing colourful diet.

Easy Roasted Sweet Potatoes, Corn and Avocado Salad

Why Sweet Potatoes are so good for you?

I love sweet potatoes because they are a rich source of fibre, which has been shown to contribute to a healthy digestive system.  

They also contain different vitamins and minerals including iron, calcium, selenium, and they’re a good source of most of our B vitamins and vitamin C.  

One of the key nutritional benefits of sweet potatoes is that they’re high in an antioxidant known as beta-carotene, which converts to vitamin A once consumed.  By adding a drizzle of olive oil just before serving, this increases the absorption of beneficial beta-carotene.

How to eat them?

One of the reason I use sweet potatoes a lot in my cooking is because they are incredible versatile root-vegetable, that you can cook and enjoy them in so many different ways:

  • Baked/Roasted (with peel or without)
  • Fry, Sweet Potatoes Fries are an amazing substitute to French Fries which I adore (Homemade French Fries Recipe – Coming Soon!)
  • Mashed as a dip
  • In Falafel
  • In Cakes as a natural sweetener and it also gives a nice moist and soft texture to the cake
  • In a soup (one of my favourite Soup recipe: Carrot & Sweet potato Coconut Coriander Soup – Coming Soon!)

My inspiration for this recipe

I was inspired to create this recipe by making a salad that will help me to avoid mid-afternoon sugar cravings. To be packed with a lot of nutrients and be healthy – but also full of impact flavours and filling to keep hunger at bay.  

One thing that I like to add to recipe is some black beans, to get even more protein if for example you had a work-out in the morning.

Here some of my favourite foods for a healthy brain and body:

  • Root vegetables packed with Healthy Fibre, Minerals and vitamins: Sweet potatoes
  • Complex Healthy Carbs: wild rice that you can replace with basmati brown rice or any other brown rice
  • Healthy Fatty Acid: Avocado
  • Antioxidants, Nutrients and Vitamins A, C & K: raw spinach leaves
  • Extra Fibre: you can also add some black beans

I wish you a lovely time making this, 30-minute Easy Roasted sweet potatoes salad topped with Corn,  Avocado, cucumber and a Chili, Coriander and lime dressing.

I hope that you’re going to love this Roasted Sweet potatoes salad. It’s naturally sweet, bold, Smokey, spicy, zesty, fresh, delicious, healthy and vegan

Bon Appétit!

Amélie xx

Healthy Sweet Potatoes Corn and Avocado Salad Recipe

Prep Time30 mins
Cook Time25 mins
Course: Main Course
Cuisine: Mexican, Vegan, Vegetarian
Servings: 4
Author: Amélie Prot

Equipment

  • Baking Trays
  • Saucepan

Ingredients

  • 2 medium sweet potatoes, peeled and cut into small cubes (2.5cm)
  • 2 tablespoons olive oil
  • Salt & pepper
  • 1 teaspoon smoked paprika
  • 1 teaspoon ground dried chili flakes
  • 1 red onion, sliced
  • 2 corns on the cob or 1 x 200gr tin sweetcorn drained
  • 4 handful of baby spinach
  • 100 gr mixed wild rice (or brown rice)
  • 1/2 cucumber
  • 1 avocado
  • 1 handful of toasted pumpkin seeds

For the dressing

  • 1/4 teaspoon of cumin seeds
  • Juice and Zest of 2 limes
  • 3 tablespoons of chopped coriander
  • 3 tablespoons of extra virgin oil
  • 1 red chili, chopped finely

Instructions

  • Preheat the oven to 230C/gas mark 8 and line a baking tray with baking paper.
  • Place the sweet potato cubes and the red onion slices in a baking tray and toss them with one tablespoon of olive oil, a pinch of salt, smoked paprika, and chili flakes. Cook them for 15min until they are nicely roasted.
  • In the meantime, bring to the boil a pan of water and cook your wild rice for 10-15min.
  • Bring to the boil a pan of water and place your sweetcorn cobs and let them cook for around 8min.
  • For the dressing, combine all the ingredients. We will be using it for the sweetcorn kernels and at the end for the seasoning of the salad.
  • Once the sweetcorn cobs are cooked, drain them and place them in an ovenproof dish. Drizzle onto each them 1 tablespoon of the dressing and place them in the oven for 6min to get gently roasted. When they are done, place the bottom end of the corn on your chopping board: use a sharp knife and just slice downwards each side and all the corn kernels will fall onto your chopping board. Place the kernels in a bowl and add 1 tablespoon of the dressing and stir them well.
  • Chop the 1/2 cucumber in half length-wise, remove the seeds with the teaspoon, and chop into cubes. Cut the avocado in half, remove the stone and discard the flesh of your avocado from its skin with a tablespoon, and chop each half into cubes. Toast your pumpkin seeds in the pan.

Amélie's Serving Tips

  • In separate plates or in a big bowl, place your spinach, wild rice, cucumber, sweet potatoes & onions , sweetcorn and avocado. Drizzle some of the dressing onto the salad. Add your toasted pumpkin seeds and some extra chopped coriander leaves! For extra zing you can squeeze on more lime juice!
    Bon Appétit!

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