Crispy chickpeas in a healthy roasted sweet potato salad paired with a refreshing Mediterranean Lemon Dressing – great for parents and toddlers.
As you may know, in my home we do a lot of meal planning and a lot of healthy eating. I usually cook and prep food 3 days a week (usually nights, or nap time, or if I have some help) for the rest of the week.
This roasted sweet potato salad recipe is one that makes it to my meal plan almost every week, especially in the summer months.
I also love it because it is a vegetarian recipe, made with crunchy roasted chickpeas, a delicious refreshing Mediterranean dressing, and has sweet potato in a salad. And it is a nutritional bomb.
I usually make enough for 2 lunches (so I double the servings). For Max (who is 2 while I write this recipe) I count almost the same as an adult because you never know which ingredient he will decide to devour and leave the rest! 🙂
And after 2 days if I have sweet potato or chickpeas leftover, they can be perfectly paired with a number of other ingredients.
Note: I have not given roasted chickpeas to a baby, only a toddler once he was about 22 months old so I cannot comment on whether or not they would present a choking hazard. You can cut in half and not roast them for a baby.
Roasted Sweet Potato Salad Ingredients
Chickpeas – we use canned (but you can also use dried ones that you cook but that adds an additional 2 hours to the recipe, and if you have a toddler around your feet, you ain’t got time for that).
Sweet Potato – there are different types of sweet potato: purple, orange, and yellow. We recommend using orange sweet potatoes in a salad as they have the sweetest flavor and pair nicely with the sourness of the tomatoes.
Salad Ingredients – pick cherry or plum tomatoes for their sourness. Any cucumber or radish will do. They are there for the crunch.
Feta Cheese – I generally only buy feta cheese made from sheep’s or goat’s milk and avoid cow’s milk. Cow’s milk products are more inflammatory for me personally and often result in a lot of painful acne the next day. So, I personally find goat’s or sheep milk products better for my overall health.
Roasted Sweet Potato Salad Nutrition
Chickpeas – a great source of plant-based protein. In this recipe, you are getting about 17 grams of protein per serving. They are also high in fiber and carbohydrate which keeps you fuller for longer.
Sweet Potato – high in the antioxidant beta-carotene, vitamin C, manganese. potassium, B6, B6, and vitamin E.
Tomatoes – high in vitamin C, vitamin A, vitamin K.
Cucumber – full of water and antioxidant rich vegetable.
Radish – contain anthocyanin that keeps our hearts strong. High in vitamin C, folic acid.
How to make Roasted Sweet Potato Salad
Peel the sweet potatoes and cut into cubes. I used to wash them, but washed sweet potato ends up a bit mushy after roasting.
Then season with cinnamon and paprika and mix with your hands so each cube is coated. The best would be if you have a big enough tray so the cubes don’t touch and they can get nice and crispy and roast evenly.
If using canned chickpeas, drain them, dry them, and place them on the sheet pan or baking tray. Also, all on one level so they all become crunchy. Season with the remainder of the spices.
(If you are giving this to your baby and toddler you can always have a non seasoned part just in case they reject seasoning.)
Wash and cut up the rest of the salad ingredients into little chunks.
Prepare the dressing. To grate the garlic I use this simple cheese grater.
Note: do not give honey to children under 1 years old due to botulism fears.
More 30 Minute Family Recipes
Roasted Sweet Potato Salad with Mediterranean Lemon Dressing
- 4 medium sweet potatoes
- 2 cans chickpeas
- 2 large cucumbers
- 2 cups cherry tomatoes
- ½ cup radishes
- 2 cups lettuce
- 6 oz feta cheese sheep or goats preferably
- 2 tsp dried cumin
- 2 tsp dried paprika
- 2 tsp garlic powder
- 1 tsp cinnamon
- ¼ tsp chilli flakes
- 1 tsp olive oil
Lemon Mint Dressing
- 2 tbsp extra virgin olive oil
- 4 tbsp lemon juice
- 1 grated garlic clove
- 2 tsp dried or fresh mint
- 2 tsp honey
- 2 tbsp water
- Preheat the oven to 400ºF (200ºC).
- Peel the potatoes and cut into cubes. Lay them on a baking tray, coat with 1 tsp of cinnamon, 1 tsp paprika, and 1 tsp olive oil.
- Drain the chickpeas, wash out with water and pat them dry. Place them on a baking tray evenly and coat with the remainder of spices: cumin, garlic, and paprika. Place in the oven.
- Roast chickpeas and sweet potato for about 20 minutes.
- While that is baking, wash and cut the vegetables into chunks and separate into 4 bowls.
- Prepare the dressing by grating the garlic and mixing all the ingredients in a cup.
- Once finished, add the chickpeas and sweet potato to each bowl. If you are feeding a toddler or kids that don't like mixed food the separate each ingredient on a plate for them.
- Coat in the dressing (for kids it is your choice) and top with feta (avoid the feta for a toddler as it is too salty).