Peruvian sweet potato and quinoa superfood salad

As the title of this Peruvian dish suggests, the star ingredients are quinoa and sweet potatoes. While they might not represent the most exciting foods or ingredients, the ingredients in this salad combine to make something special. This isn’t a side dish; it’s the main event.

This recipe is a contemporary tribute to the culinary heritage of the Inca, Aymara, and Quechua. Most people will enjoy the contrasting warmth of the sweet potatoes with the freshness of the cold salad and the nutty notes of quinoa. It’s tempting and terrifically good for you. Don’t be fooled by the simple ingredients, this dish oozes complex flavors. 

Enjoy this tasty salad for lunch (it’s filling, so go easy on the portions) or as a wind-down meal at the end of the day. You will find quinoa and potatoes in many Peruvian dishes.

This is a nutritious meal, but we’re not compromising on taste. Eating nutritious food doesn’t mean sacrificing flavor – you can have both. Eating well has never been more delicious. If you don’t believe me, give this recipe a try. Thank me later!

The two principal ingredients of this dish are foundational elements of modern Peruvian cuisine: potato, or sweet potato and quinoa, a nutritious seed sometimes referred to as a grain. 

Quinoa was highly valued by the indigenous peoples of Peru and surrounding regions, and its status as a superfood continues to be recognized today. It comes loaded with a high dose of protein. 

Tossing in nutrient-rich sweet potatoes amps up the salad’s nutrition, giving you antioxidants, beta-carotene, and carbs that keep you satisfied and energized. 

Put this salad together in just 30 minutes with minimal fuss.

Make this sweet potato and quinoa salad ahead of time and heat it up in the microwave for a quick summer lunch, or enjoy it cold for a refreshing summer dinner. 

The finished dish is a visually appealing display of fluffy quinoa, combined with roasted sweet potato cubes and various colorful fresh vegetables, creating a straightforward but tempting display. Adding chopped creamy avocado and a tangy, sweet vinaigrette completes this salad, making it a nourishing and versatile meal. 

This dish is a superb choice for vegetarians thanks to its blend of nutritional benefits and tempting flavors. Quinoa is a source of complete protein (essential amino acids), something that is crucial for followers of a plant-based diet. Sweet potatoes add a natural sweetness and plenty of vitamins and fiber. Avocados and olive oil introduce healthy fats, vital for nutrient absorption and overall heart health.

Alternatives & substitutes

Nuts

You can top the salad with a scattering of nuts. Soft and smooth, cashews give a satisfyingly luxurious contrast, while pecans and walnuts add a crunchy bite.

Cheeses

You’re spoiled for choice here. Feta’s is rich and tangy, and adds a punch of flavor. Its crumbly texture beautifully complements the other components. Goat cheese’s creamy butter-meets-tart profile is, for some, difficult to resist (but it’s not to everyone’s taste, so experiment before topping your salad with an ingredient that is not universally loved). Halloumi has a mellow, tangy flavor. Parmigiano has a slight crunchy texture, is nutty and a bit fruity.

Sweet potato

This versatile root vegetable is just the default option (although changing this ingredient will require a recipe name change 😁.

Feel free to mix things up. Sweet potatoes can be interchanged with other root crops like potatoes, yams, purple sweet potatoes, parsnips, carrots, beets or pumpkins, and butternut squash. 

For an extra burst of texture and flavor, I love topping my salad with crispy pumpkin seeds, juicy dried cranberries, and a zingy cider vinaigrette. Make this dish your own creation! If you like some heat, add peppers; for a burst of flavor, throw in scallions; for richness, sprinkle some cheese; or for creaminess, top it off with avocado. And the leftovers make a great packed lunch the next day.

Olive oil

Olive oil is a great oil for salads thanks to its mild taste and exceptional nutritional value. For something different, try using oils like peanut, almond, sunflower, or walnut, all of which add a delightful nutty essence to your dish. Avocado oil also has a mild, nutty flavor with subtle hints of mushrooms. For a neutral tasting oil, use grape seed oil, which has a mild flavor that won’t overpower your dish.

Balsamic vinegar vs red wine vinegar

Balsamic vinegar is sweeter and fruitier. It has a thick and almost sticky consistency. The fruity undertones tend to cling to your palate. And many people love the unique flavor characteristics of balsamic vinegar. Red wine vinegar, on the other hand, has a vibrant intensity. It’s notably more acidic and has a watery consistency. The robust, sharper acidity cuts through dishes with precision.

The Ingredients List

• White quinoa – a fluffier option compared to red or black quinoa.
• Olive oil – to cook the dishes and make them easy to toss and mix in.
• Salt, pepper – seasonings to help enhance the dish’s natural flavors.
• Water – turns the quinoa from small seeds to edible, grain-like but fluffy substance
• Sweet potatoes – this bright orange root crop gives an earthy yet sweet, nutty flavor to the salad
• Cumin – this spice’s warm and earthy aroma adds a pleasing fragrance to the dish.
• Kidney beans or black beans – creamy and smooth, these beans add a subtle sweetness and a satisfying texture
• Bell pepper, cranberries – add sweetness and a slight crunch.
• Leeks, red onion – alliums are versatile and flavorful. You can swap them out for spinach and green onions
• Avocado – gives a slight nutty and muted buttery taste. The texture of avocado makes it the perfect addition to the salad.
• Balsamic vinegar or red wine vinegar – gives the vinaigrette a complex, smoky, sweet, and strong flavor that can have notes of prune, molasses, and cherries.
• Lime juice or lemon juice – brightens the dish with a bit of astringency and freshness.
• Oregano – peppery, woodsy flavor adds depth and a hint of the wild to the mix.
• Honey or maple syrup– adds sweetness to the vinaigrette.
• Garlic – A little goes a long way with raw garlic, offering a bold flavor to the mix.
• Toasted cashews or nuts and parsley – these topping options add extra crunch to the salad. While parsley gives it a zesty and bright lemony flavor,.

Quick tips

• To enhance the nutty flavor, start by sautéing the quinoa before cooking it.
• To make this recipe suitable for vegans, replace honey with agave.
• Give the dressing a taste before adding it to the quinoa to make sure that it’s to your taste. Adjust the seasoning to your preference by adding more salt, pepper, or any other ingredient as required.

Step by step instructions

For the Quinoa

Step 1 – First, wash the quinoa in cold water until the water appears clear.

Step 2 – In a saucepan on medium heat, combine the quinoa, olive oil, and a pinch of salt Stir for 3-5 minutes to bring out the rich, nutty aroma.

Step 3 – Add water to the saucepan and let it simmer for 15–20 minutes, stirring occasionally to prevent sticking.

Step 4 – When all the water is absorbed, transfer the quinoa to a bowl and allow it to cool.

Other ingredients

Step 5 – Using the same saucepan, gently warm the strained kidney beans. Set them aside once they’re heated through.

Step 6 – Toss the sweet potatoes with olive oil, salt, black pepper, and cumin until evenly coated.

Step 7 – Spread the sweet potatoes on a parchment paper-lined baking sheet and roast in a preheated 390°F (200°C) oven for 10–15 minutes.

Step 8 – Stir the sweet potatoes and continue roasting for another 10–15 minutes until they are as soft or crispy as you like.

Step 9 – While the sweet potatoes bake, dice the bell peppers and slice the leeks. Chop the red onion and cut the avocados into large chunks.

Step 10 – Optionally, toast the cashews in the oven for 7–10 minutes for a toasted flavor.

To Arrange

Step 11 – Combine balsamic vinegar, salt, pepper, lemon or lime juice, olive oil, oregano, honey, and minced garlic to create the vinaigrette. Set it aside.

Step 12 – Layer the roasted sweet potatoes, cranberries, leeks, kidney beans, bell peppers, and chopped red onion over the cooled quinoa. Stir to combine.

Step 13 – Drizzle the vinaigrette over the quinoa mixture, then gently fold in the avocado pieces, being careful not to smash them.

Step 14 – Serve your dish either warm or chilled, garnished with toasted cashews and fresh parsley.

Frequently asked questions

How long should I cook the sweet potatoes?

It’s up to you how soft or crispy you want your sweet potatoes to be. The cooking time for the sweet potatoes can vary, ranging from 15 to 20 minutes or possibly more, depending on the size of the chopped pieces.

Can you eat quinoa cold the next day?

Yes. In fact, it often tastes great as a cold side dish the next day. You can use quinoa for other salads and it can also be added to soups and stews.

At what temperature should I serve this salad?

Quinoa salad is usually served cold, but it can also be served warm if you prefer. Heat it up in the microwave for about 15 seconds if you need to add some heat.

Can I batch prepare or pre-prepare this salad? How long does this salad last?

You can indeed prepare the dish in advance. With proper refrigeration, this salad can maintain its taste and quality for 3 to 5 days. Cool down to room temperature before placing in an airtight container. To ensure the salad stays fresh, add the avocados and dressing only on the day you plan to eat it.

Do you have to peel the sweet potatoes?

No, you simply have to ensure a thorough washing and remove any discolored areas and dark spots.

How can I tell if quinoa is spoiled?

If quinoa is past its prime, you should be able to tell from the smell of the cooked grain. Quinoa should have a slight, pleasant, nutty aroma and a clean appearance with no moisture or mold. If you sense a musty or sour smell, or if you see visible mold or moisture, discard this batch.

When properly cooked, quinoa should be fluffy to the touch and offer a subtle resistance when bitten into. If it’s tough, mushy, or has an unpleasant odor, it’s a clear sign that it’s only good for the bin.

Should you soak quinoa before cooking?

No. Most of the preparation steps involve rinsing and straining the grains. But it can depend on the brand of quinoa, some of which have a slight bitterness that you can remove with pre-soaking.

Do sweet potatoes need to be soaked in water?

You can soak sweet potatoes in cold water for 2–8 hours to eliminate surface starches and make them crisper when cooked. The spuds in this recipe do not need soaking since the potatoes will be diced thinly, which speeds up the cooking process and makes them crispy anyway.

Is quinoa healthier than pasta?

Quinoa could be considered a healthier alternative to pasta (but this depends entirely on your definition of healthy and depends on your particular dietary needs). That said, quinoa is naturally gluten-free, while regular pasta contains gluten. Quinoa is a natural source of antioxidants, vitamins, and minerals.  Pasta, which is generally usually made with refined flour, is stripped of many nutrients (some pastas are enriched with vitamins and minerals). Quinoa is also higher in protein than pasta and most wheat-derived food products. 

Print Recipe

Quinoa rainbow fiesta with roasted sweet potatoes & zesty vinaigrette

This quinoa and sweet potato salad dish focuses on whole foods and simple, fresh ingredients. It’s a colorful, nutritious dish that combines the subtle nuttiness of quinoa with the earthy sweetness of roasted sweet potatoes.

Prep Time8 minutes mins

Cook Time40 minutes mins

Course: Main Course

Cuisine: Peruvian

Keyword: potatoes, quinoa, vegetarian

Servings: 8

Calories: 281kcal

Instructions 

For the Quinoa

• Wash and strain the quinoa.

• In a pot at medium heat, mix in quinoa, olive oil, and salt. Mix these for 3-5 minutes to bring out the nutty flavor.

• Pour in the water and simmer for 15–20 minutes, mixing often.

• Once there isn’t any water left, place this in a bowl to cool down.

Other ingredients

• If you want, you can use the same pot to heat up the strained kidney beans after cooking the quinoa. Put the beans aside once they’re hot enough.

• In a bowl, combine the sweet potatoes, olive oil, salt, black pepper, and cumin, making sure to mix them well.

• Place on a baking sheet lined with parchment paper. Bake for 10–15 minutes in an oven preheated to 390°F or 200°C.

• Once it’s done baking, gently toss it and continue baking for an additional 10–15 minutes until it reaches the desired texture of either soft or crisp.

• When baking, dice the bell peppers into small, uniform pieces, and slice the leeks to your preferred thickness.

• Take the red onion and roughly chop it, then slice the avocados into big squares.

• Feel free to toast the cashews for 7–10 minutes for an extra flavor boost.

To Arrange

• To make the vinaigrette, combine the following ingredients: Balsamic vinegar, salt, black pepper, freshly squeezed lemon or lime juice (without seeds), olive oil, oregano, honey, and garlic. Reserve it for later.

• Place the roasted sweet potatoes, cranberries, leeks, kidney beans, bell peppers, and red onions over the quinoa. Mix well.

• Add the sauce and avocado, carefully folding to avoid mashing the avocados.

• Serve warm or cold, topped with cashews and parsley.

Nutrition

Nutrition Facts

Quinoa rainbow fiesta with roasted sweet potatoes & zesty vinaigrette

Amount Per Serving

Calories 281
Calories from Fat 135

% Daily Value*

Fat 15g23%

Saturated Fat 2g13%

Polyunsaturated Fat 2g

Monounsaturated Fat 10g

Sodium 611mg27%

Potassium 476mg14%

Carbohydrates 32g11%

Fiber 6g25%

Sugar 6g7%

Protein 5g10%

Vitamin A 5333IU107%

Vitamin C 27mg33%

Calcium 49mg5%

Iron 2mg11%

* Percent Daily Values are based on a 2000 calorie diet.

Peruvian foodie. I’ve been writing about the food of Peru for over 10 years. Read more about the Eat Peru team here