This Sweet Potato Salad with Butter Beans and Feta is the perfect combination of sweet, savory, and satisfying. Roasted sweet potatoes, hearty butter beans, and creamy feta come together in a fresh salad that’s full of flavor and nutrients. With a touch of BBQ seasoning and turmeric for added depth, toasted pine nuts for crunch, and a tangy honey and mustard dressing, this salad is both filling and delicious.

Whether you’re looking for a light lunch or a vibrant side dish, this salad is packed with vitamins, fiber, and protein. Plus, it’s quick and easy to prepare, making it ideal for busy days when you want something nutritious and satisfying.

Is this sweet potato salad healthy?

Sweet Potatoes are rich in antioxidants, particularly beta-carotene, which is beneficial for eye health and immune function. They are also a great source of fiber, which aids in digestion and helps regulate blood sugar levels.

Butter Beans are an excellent source of plant-based protein and fiber, making them ideal for supporting muscle growth, tissue repair, and digestive health. They also provide a steady release of energy, helping to keep you full for longer.

Feta Cheese provides a good amount of calcium, which is essential for bone health. It’s also a source of protein and can help maintain muscle mass.

Turmeric contains curcumin, a powerful anti-inflammatory compound that supports joint health and reduces inflammation in the body.

Pine Nuts are packed with healthy fats, including monounsaturated fats, which help reduce bad cholesterol levels and support heart health.

Honey and Mustard Dressing adds a flavorful finish while providing antioxidants and a slight immunity boost from the honey.

The honey and mustard dressing in this recipe is a separate recipe that super quick and easy to make so be sure to check that out and add the ingredients to your shopping list if you don’t already have them.

Honey And Mustard Salad Dressing

This honey and wholegrain mustard dressing is a versatile, delicious addition to salads, offering a balance of sweet and tangy flavours. Made with natural ingredients like honey, mustard, apple cider vinegar, and avocado oil, it’s healthier than shop-bought dressings. Perfect for salads, marinades, or drizzling over roasted veggies, this dressing is ultra-processed food-free and simple to make. Store in the fridge for up to two weeks!

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Do you have a diet restriction?

This sweet potato salad is:

Vegetarian
Gluten Free
Low GI
Ultra Processed Food Free

Step 1: Roast sweet potato

Start by preheating your oven to 200°C (180°C fan). While the oven heats, peel and dice the sweet potato into bite-sized chunks. Place the diced sweet potato in a mixing bowl and sprinkle with 1 tablespoon of BBQ seasoning and 1 teaspoon of turmeric. I strongly recommend you check out my quick and easy BBQ seasoning for a UPF free option, it really is fantastic.Toss the sweet potato pieces to ensure they are evenly coated with the spices, then spread them on a baking tray in a single layer. Roast the sweet potato in the oven for 30-35 minutes, tossing halfway through, until they are golden and crispy at the edges.

Step 2: Toast pine nuts

While the sweet potato roasts, toast the pine nuts. Heat a dry pan over medium heat, add the pine nuts, and stir them constantly for 2-3 minutes until golden and fragrant. Be careful not to burn them, as they brown quickly. You can also optionally warm the butter beans in the same pan whilst the pine nuts toast, you can also eat then cold as long as they are pre cooked and well rinsed.

Step 3: Build the sweet potato salad

To assemble the salad, start with a bed of fresh salad leaves on a large plate or platter, I really like to use pasta bowls for salads. Scatter the quartered cherry tomatoes over the leaves, followed by the roasted sweet potato chunks, crumbled feta cheese, and warmed butter beans. Sprinkle the toasted pine nuts on top for crunch. Finally, drizzle 3 tablespoons of honey and mustard dressing evenly over the salad. Toss gently to combine and serve immediately. Don’t forget to check out my quick and easy honey and mustard salad dressing recipe for a UPF free version.

Variations

Add Protein: For a really high protein meal, consider adding grilled chicken, salmon, or a hard-boiled egg on top.

Spicy Twist: Add a sprinkle of chili flakes or drizzle some sriracha sauce instead of honey and mustard for a spicy kick.

Cheese Swap: If you prefer, substitute feta with goat cheese or halloumi for a different flavor.

Make Ahead: Roast the sweet potatoes and warm the butter beans ahead of time. Keep the salad leaves and dressing separate until serving

FAQ

1. Can I use a different type of bean?

Yes! Chickpeas, black beans, or cannellini beans work well as substitutes for butter beans in this salad.

2. Can I make this salad vegan?

Absolutely! Simply swap the feta cheese for a plant-based feta alternative or omit it entirely. Make sure to use my honey & mustard dressing for a vegan dressing.

3. How do I store leftovers?

Store leftover salad in an airtight container in the refrigerator for up to 2 days. Keep the dressing separate to avoid soggy leaves and add it just before serving.

4. What other dressings would work with this salad?

A balsamic vinaigrette, lemon-tahini dressing, or even a simple olive oil and lemon juice dressing would complement the flavors beautifully.

5. Can I serve this salad warm?

Yes! The warm sweet potatoes and butter beans make this salad perfect for serving slightly warm, especially during cooler months. Please note, if you serve the warm components steaming hot they will wilt the salad leaves.