Kumara tandoori salad combines roasted sweet potatoes seasoned with curry and warming spices, then tossed with crisp bell peppers, tender baby spinach and a bright, tangy vinaigrette. This simple, flavorful recipe is a wonderful way to enjoy kumara (sweet potato) as a light main or a hearty side dish.
Kumara (Sweet Potato) Tandoori Salad
Roasted sweet potatoes are tossed with curry, cumin and a touch of sweetness, then combined with sliced bell pepper, red onion and baby spinach. A simple vinaigrette of olive oil, apple cider vinegar and honey brings acidity and balance, making this salad bright and satisfying.
I love the contrast of sweet, sour and savory in this salad. Kumara (the New Zealand word for sweet potato) shines when roasted; its natural sweetness pairs beautifully with curry spices and a tangy dressing. This version was adapted with weight and health-conscious cooking in mind after a request from someone teaching healthier cooking in Ecuador—an encouraging example of how small changes can make recipes accessible across cultures and dietary needs.
This dish is naturally versatile and fits many eating plans: it can be served as a Meatless Monday main, or as a gluten-free, dairy-free side. With simple swaps (such as using maple syrup or agave for honey) it can be made paleo or fully vegan.
Ingredients
- 20 oz (about 2 medium) sweet potatoes (kumara), peeled and cut into 1-inch cubes
- 2 tbsp coconut oil or olive oil
- 1 1/2 tbsp apple cider vinegar (for roasting step)
- 1 tbsp brown sugar (or honey for paleo)
- 1/2 tsp kosher salt
- 1 tsp ground cumin
- 1 tsp curry powder
- 1 red bell pepper, sliced into thin strips
- 1/4 small red onion, thinly sliced
- 4 cups baby spinach
For the salad dressing
- 2 tbsp olive oil
- 1 1/2 tbsp apple cider vinegar
- 1 tsp honey (or maple syrup for vegan)
- 1 tsp kosher salt
- 1 tsp ground cumin
- 1 tsp curry powder
Instructions
- Preheat the oven to 400°F (200°C).
- In a large bowl, combine the sweet potato cubes with 2 tablespoons oil, 1 1/2 tablespoons apple cider vinegar, brown sugar (or honey), 1/2 teaspoon salt, 1 teaspoon cumin and 1 teaspoon curry powder. Toss well so the pieces are evenly coated.
- Spread the sweet potato cubes in a single layer on a large non-stick or parchment-lined baking tray.
- Bake for 15–17 minutes, toss, then roast for an additional 15–17 minutes or until the kumara is tender and beginning to caramelize at the edges.
- While the sweet potatoes are roasting, whisk the dressing ingredients together in a large mixing bowl: 2 tbsp olive oil, 1 1/2 tbsp apple cider vinegar, 1 tsp honey (or maple), 1 tsp salt, 1 tsp cumin and 1 tsp curry powder. Add the thinly sliced red onion to the dressing so the onion softens slightly and takes on flavor.
- When the roasted sweet potatoes come out of the oven, immediately add them, while still hot, to the bowl with the dressing and onions. Toss gently and allow the potatoes to cool slightly and absorb the dressing flavors.
- Once slightly cooled, fold in the sliced red bell pepper and baby spinach. Toss just until the spinach wilts slightly from the warmth of the potatoes.
- Divide the salad evenly among four plates and serve warm or at room temperature.
Prep & Cook Time, Yield
- Prep: 10 minutes
- Cook: 30 minutes
- Total: 40 minutes
- Yield: 4 servings (about 1/2 cup per serving listed as serving size in nutrition)
Tips, Variations & Serving Suggestions
- Roasting tip: Arrange sweet potato cubes in a single layer with space between pieces so they brown rather than steam.
- Spice level: Add a pinch of cayenne or a dash of smoked paprika to the spice mix for heat or smoky depth.
- Texture: For extra crunch, add toasted pumpkin seeds, chopped walnuts or roasted chickpeas just before serving.
- Protein: Make this a more substantial meal by adding cooked lentils, shredded chicken, or crumbled feta (if dairy is acceptable).
- Make-ahead: Roast the kumara ahead of time and store separately in the refrigerator. Toss with dressing, greens and peppers just before serving.
- Vegan / Paleo: Use maple syrup instead of honey to keep the dressing vegan; use coconut oil and omit any non-paleo additions to keep paleo-friendly.
Nutrition (per serving)
Serving: 1/2 cup. Calories: 223 kcal. Carbohydrates: 24 g. Protein: 3 g. Fat: 14 g. Saturated Fat: 7 g. Sodium: 756 mg. Fiber: 4 g. Sugar: 2 g.
Sweet potatoes are a nutritious base for salads—naturally sweet, high in fiber and rich in beta-carotene and other vitamins. This recipe balances those natural sugars with savory spices and acidic dressing for a well-rounded plate.
More Sweet Potato Recipes You’ll Love
- Mashed Sweet Potatoes Brulee
- Sweet Potato Casserole
- Roasted Sweet Potatoes
- Smashed Sweet Potatoes
- Garlic Mashed Sweet Potatoes