Colorful Roasted Beet & Sweet Potato Salad
Serves: 4
Approx. carbs: 25–30 g per serving, depending on portion sizes and yogurt used
Ingredients
- 2 medium beets, peeled and cubed
- 1 medium sweet potato, cubed
- 4 cups mixed leafy greens or arugula
- ½ cucumber, chopped
- ¼ cup crumbled feta
- ¼ cup fresh parsley, chopped
- 2 tbsp pumpkin seeds or walnuts, chopped
- 1 tbsp olive oil
- ½ tsp cumin
- ½ tsp paprika
- Salt and black pepper
Yogurt dressing
- ½ cup plain, unsweetened Greek yogurt
- 1 tbsp lemon juice
- 1 tbsp extra-virgin olive oil
- 1 small garlic clove, minced
- 1–2 tbsp water, as needed
- Black pepper and a little salt
Method
- Heat oven to 200°C/400°F.
- Toss beet and sweet-potato cubes with olive oil, cumin, paprika, pepper, and a small amount of salt.
- Roast for 25–35 minutes, turning once, until tender and lightly browned. Let cool slightly.
- Whisk together the yogurt, lemon juice, olive oil, garlic, and enough water to make a pourable dressing.
- Arrange greens, cucumber, roasted vegetables, feta, parsley, and seeds/nuts in a bowl.
- Drizzle with the yogurt dressing and serve.
Diabetes-friendly tips
- Don’t add honey, maple syrup, or sugar to the dressing.
- Use plain Greek yogurt, preferably unsweetened.
- Keep sweet potato to about ¼ of the roasted vegetables per serving rather than making it the main ingredient.
- The feta, Greek yogurt, nuts/seeds, and leafy greens add protein, fat, and fiber, which can make the meal more filling and help moderate the glucose response.
- If you need a lower-carb version, reduce the sweet potato and beet slightly and increase cucumber, greens, and other non-starchy vegetables.
If you’re monitoring blood glucose, your individual response can vary, so checking your glucose after a new meal can help you determine the portion that works best for you.