Quinoa and Roasted Sweet Potato Salad (Vegan, Gluten-Free)

Chef Emma created this Quinoa and Roasted Sweet Potato Salad after her daughter’s best friend came over for dinner and mentioned she was trying to eat more plant-based meals.

Emma wanted to show both girls that vegan food could be colorful, satisfying, and absolutely delicious—not boring or restrictive.

Quinoa and Roasted Sweet Potato Salad (Vegan, Gluten-Free)

Colorful vegan grain salad featuring fluffy quinoa, caramelized sweet potatoes, fresh vegetables, and creamy lemon-tahini dressing. Perfect for meal prep!

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Calories: 320

Ingredients Equipment Method Notes

Ingredients

  

• 2 large sweet potatoes cubed
• 2 tablespoons olive oil for potatoes
• 1 teaspoon cumin for potatoes
• ½ teaspoon paprika
• ¼ teaspoon cinnamon
• 1½ cups uncooked quinoa
• 3 cups vegetable broth or water
• 3 cups fresh spinach or kale chopped
• 1 cup cherry tomatoes halved
• 1 cucumber diced
• ½ red onion sliced
• ⅓ cup pumpkin seeds toasted
• ¼ cup fresh cilantro chopped
• ¼ cup tahini
• 3 tablespoons fresh lemon juice
• 2 tablespoons olive oil for dressing
• 1 tablespoon maple syrup
• 1 clove garlic minced
• ½ teaspoon cumin for dressing
• 2-3 tablespoons warm water
• Salt and pepper to taste

Equipment

• Large Baking Sheet
• Medium saucepan with lid
• – Large mixing bowl
• Small bowl for dressing
• – Cutting board and knife

Method

 

1. Preheat oven to 425°F and line baking sheet with parchment paper.
2. Toss sweet potato cubes with olive oil, cumin, paprika, cinnamon, salt, and pepper.
3. Spread sweet potatoes on baking sheet and roast 25-30 minutes, flipping halfway.
4. Rinse quinoa thoroughly under cold water.
5. Combine quinoa, vegetable broth, and salt in saucepan; bring to boil.
6. Reduce heat, cover, and simmer 15 minutes until liquid is absorbed.
7. Let quinoa stand covered 5 minutes, then fluff with fork and cool.
8. Whisk together tahini, lemon juice, olive oil, maple syrup, garlic, cumin, salt, and pepper.
9. Add warm water to dressing until pourable consistency.
10. In large bowl, combine cooled quinoa, roasted sweet potatoes, spinach, tomatoes, cucumber, red onion, and pumpkin seeds.
11. Pour dressing over salad and toss gently to combine.
12. Garnish with cilantro and serve.

Notes

Rinse quinoa to remove bitter coating.
Store salad and dressing separately for meal prep.
Keeps well refrigerated for up to 5 days.
Serve warm, room temperature, or chilled.

Calories: 320
Protein: 10g

This vibrant grain salad combines fluffy protein-rich quinoa, caramelized sweet potatoes, crunchy vegetables, and a tangy lemon-tahini dressing that makes everyone ask for seconds, whether they’re vegan or not.

This quinoa and sweet potato salad has become Chef Emma’s go-to dish for potlucks, meal prep, and busy weeks when the family needs something nutritious that tastes amazing cold or at room temperature. The roasted sweet potatoes add natural sweetness and satisfying texture, while the quinoa provides complete plant-based protein and keeps everyone full for hours. Whether you’re embracing Meatless Monday, following a vegan lifestyle, or simply looking for a healthy lunch option, this vegan quinoa salad delivers nutrition, flavor, and versatility in one beautiful bowl.

Summary

This Quinoa and Roasted Sweet Potato Salad features fluffy quinoa tossed with caramelized roasted sweet potatoes, crisp cucumber, cherry tomatoes, red onion, fresh spinach or kale, and toasted pumpkin seeds, all dressed in a creamy lemon-tahini vinaigrette. The entire salad takes 35 minutes to prepare and serves 4-6 people as a main dish or 8 as a side. Each serving provides approximately 320 calories, 10 grams of plant-based protein, and 8 grams of fiber. This naturally vegan, gluten-free salad is perfect for meal prep, picnics, and anyone seeking wholesome, allergen-friendly meals.

Equipment

• Large baking sheet
• Medium saucepan with lid
• Large mixing bowl
• Small bowl or jar for dressing
• Cutting board and sharp knife
• Measuring cups and spoons
• Whisk or fork
• Spatula

Ingredients for Quinoa and Roasted Sweet Potato Salad

For the Roasted Sweet Potatoes:

• 2 large sweet potatoes, peeled and cubed (about 4 cups)
• 2 tablespoons olive oil
• 1 teaspoon cumin
• ½ teaspoon paprika
• ¼ teaspoon cinnamon
• Salt and pepper to taste

For the Quinoa Base:

• 1½ cups uncooked quinoa (white, red, or tricolor)
• 3 cups vegetable broth or water
• ¼ teaspoon salt

For the Salad:

• 3 cups fresh spinach or baby kale, chopped
• 1 cup cherry tomatoes, halved
• 1 medium cucumber, diced
• ½ red onion, thinly sliced
• ⅓ cup pumpkin seeds (pepitas), toasted
• ¼ cup fresh cilantro or parsley, chopped
• Optional: ½ cup dried cranberries or raisins
• Optional: ¼ cup pomegranate seeds

For the Lemon-Tahini Dressing:

• ¼ cup tahini
• 3 tablespoons fresh lemon juice (about 1 large lemon)
• 2 tablespoons olive oil
• 1 tablespoon maple syrup or agave nectar
• 1 clove garlic, minced
• 2-3 tablespoons warm water (to thin)
• ½ teaspoon cumin
• Salt and pepper to taste

Directions for Quinoa and Roasted Sweet Potato Salad

1. Preheat oven: Preheat oven to 425°F. Line a large baking sheet with parchment paper.
2. Prepare sweet potatoes: Peel and cube sweet potatoes into ¾-inch pieces for even roasting.
3. Season sweet potatoes: In a large bowl, toss sweet potato cubes with olive oil, cumin, paprika, cinnamon, salt, and pepper until evenly coated.
4. Roast sweet potatoes: Spread seasoned sweet potatoes in a single layer on the prepared baking sheet. Roast for 25-30 minutes, flipping halfway through, until golden brown and caramelized at the edges. Remove and let cool slightly.
5. Cook quinoa: While sweet potatoes roast, rinse quinoa thoroughly under cold water using a fine-mesh strainer to remove bitter coating.
6. Simmer quinoa: In a medium saucepan, combine rinsed quinoa, vegetable broth (or water), and salt. Bring to a boil over high heat.
7. Finish quinoa: Reduce heat to low, cover, and simmer for 15 minutes until liquid is absorbed and quinoa is fluffy. Remove from heat and let stand covered for 5 minutes, then fluff with a fork. Let cool to room temperature.
8. Make dressing: While quinoa and sweet potatoes cool, prepare the dressing. In a small bowl or jar, whisk together tahini, lemon juice, olive oil, maple syrup, minced garlic, cumin, salt, and pepper.
9. Thin dressing: Add warm water 1 tablespoon at a time, whisking until dressing reaches desired pourable consistency (it should be creamy but not too thick).
10. Assemble salad: In a large mixing bowl, combine cooled quinoa, roasted sweet potatoes, chopped spinach or kale, cherry tomatoes, cucumber, red onion, and toasted pumpkin seeds.
11. Add dressing: Pour lemon-tahini dressing over the salad and toss gently to combine, ensuring everything is evenly coated.
12. Garnish and serve: Top with fresh cilantro or parsley, and optional dried cranberries or pomegranate seeds. Serve immediately or refrigerate until ready to serve.

Tips and Variations

Cooking Tips:

• Rinse quinoa thoroughly to remove saponin, which causes bitterness
• Cut sweet potatoes into uniform cubes for even roasting
• Don’t skip toasting pumpkin seeds—it enhances their nutty flavor
• Let quinoa and sweet potatoes cool before assembling to prevent wilting greens
• Make extra dressing and store separately for adding when reheating leftovers

Flavor Variations:

• Mexican-Inspired: Add black beans, corn, avocado, and cilantro-lime dressing
• Mediterranean Style: Include kalamata olives, sun-dried tomatoes, and fresh basil
• Fall Harvest: Add dried cranberries, toasted pecans, and maple-Dijon dressing
• Asian Fusion: Use edamame, sesame seeds, and ginger-soy dressing
• Middle Eastern: Add chickpeas, cucumber, mint, and extra tahini

Ingredient Swaps:

• Replace quinoa with brown rice, farro, or couscous
• Use butternut squash or regular potatoes instead of sweet potatoes
• Swap pumpkin seeds for sunflower seeds, almonds, or walnuts
• Use arugula, mixed greens, or romaine instead of spinach
• Try different fresh herbs like mint, dill, or basil

Serving Suggestions:

• Serve as a main dish for lunch or light dinner
• Use as a side dish alongside grilled vegetables or plant-based protein
• Stuff into whole wheat pitas or wraps for portable meals
• Top with grilled tofu, tempeh, or chickpeas for extra protein
• Serve over a bed of additional greens for a heartier salad

Storage and Meal Prep:

• Store salad and dressing separately in airtight containers for up to 5 days
• Quinoa and roasted sweet potatoes can be prepped 3 days in advance
• Add fresh vegetables and dressing just before serving for best texture
• This salad travels well to work, school, or picnics
• Flavors improve after sitting for 1-2 hours as ingredients marinate

Nutrition Facts

Based on 6 servings. Percent Daily Values are based on a 2,000 calorie diet.

Nutritional Highlights

This Quinoa and Roasted Sweet Potato Salad is a nutritional powerhouse, delivering 10 grams of complete plant-based protein per serving from quinoa, which contains all nine essential amino acids. The roasted sweet potatoes contribute an impressive 180% of your daily vitamin A needs, supporting eye health, immune function, and healthy skin. With 8 grams of fiber per serving, this salad promotes digestive health and helps maintain stable blood sugar levels.

The tahini in the dressing provides healthy fats, calcium, and additional protein, while pumpkin seeds add zinc, magnesium, and omega-3 fatty acids. This vegan quinoa salad is naturally cholesterol-free and low in saturated fat, making it heart-healthy and suitable for various dietary needs. The combination of complex carbohydrates, plant protein, and healthy fats creates a balanced meal that keeps you energized and satisfied.

Dietitian Tips

• Increase protein: Add chickpeas, white beans, or edamame for an extra 7-10g protein per serving
• Boost healthy fats: Include diced avocado or extra nuts and seeds
• Reduce calories: Use less dressing or substitute with balsamic vinegar and lemon juice
• Add more vegetables: Include bell peppers, shredded carrots, or roasted beets for extra nutrients
• Make it heartier: Serve over additional greens or add roasted chickpeas for crunch
• Perfect for meal prep: This salad maintains texture and flavor for days, making it ideal for weekly meal planning

FAQs

1. Can I use a different grain instead of quinoa?
Absolutely! Brown rice, farro, couscous, or bulgur all work beautifully. Adjust cooking times according to package directions. For gluten-free options, stick with quinoa, brown rice, or certified gluten-free grains.

2. How do I prevent my quinoa from getting mushy?
Use a 2:1 liquid-to-quinoa ratio, don’t lift the lid while cooking, and let it rest covered for 5 minutes after cooking. Fluff with a fork and spread on a plate to cool quickly, which stops the cooking process.

3. Can I make this salad ahead of time?
Yes! This quinoa and sweet potato salad is perfect for meal prep. Prepare all components separately and store in the refrigerator for up to 3 days. Assemble and dress just before serving for best texture.

4. Is this salad served warm or cold?
This salad is delicious both ways! It can be served warm immediately after preparation, at room temperature, or chilled from the refrigerator. The flavors develop beautifully as it sits.

5. How can I make the dressing nut-free?
Replace tahini (sesame seed paste) with sunflower seed butter or a simple olive oil and lemon vinaigrette. The flavor will be different but equally delicious and still allergen-friendly.

6. Can I freeze this salad?
The quinoa and roasted sweet potatoes freeze well separately for up to 2 months, but the fresh vegetables and dressing should not be frozen. Thaw components and add fresh vegetables and dressing when ready to serve.

Conclusion

Quinoa and Roasted Sweet Potato Salad proves that vegan, gluten-free meals can be vibrant, satisfying, and absolutely delicious for the whole family. This nutrient-dense grain salad transforms simple ingredients into a colorful dish that works for lunch, dinner, meal prep, or entertaining. Whether you’re following a plant-based lifestyle or simply want to add more wholesome meals to your rotation, this vegan quinoa salad delivers exceptional nutrition, beautiful presentation, and flavors that everyone at the table will love.

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