Sweet Potato Salad

This sweet potato salad is a great way to have your delicious, potato-y carbohydrates while secretly incorporating some fiber and vitamin A and jalapeños — which are all very healthy. I made a pesto kind of dressing with cilantro and green onions and I have a strong suspicion that a few leaves of mint would also be bangin’. Also try switching the lemon for lime juice and see where that takes you. Maybe it will take you to a parallel universe!

sweet potato salad

Yes, it really is as delicious as all that

I’ve written at length about the differences between sweet potatoes and yams. I really love the Garnet variety of sweet potato. They are deep, red-orange inside which gives me positive feelings of healthfulness and good eyesight. I mean, just look at that! (Look down.)




Sweet Potato Salad

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  • Author: Hilah Johnson
  • Prep Time: 10 mins
  • Cook Time: 5 mins
  • Total Time: 15 minutes
  • Yield: 4 1x


  • 1 pound sweet potatoes
  • 1 small handful cilantro leaves and stems
  • 1 green onion
  • 1 jalapeño
  • 1 tablespoon lemon juice
  • Salt and black pepper
  • 2 tablespoons olive oil
  • 2 teaspoons grainy mustard


  1. Microwave potatoes
  2. Mince cilantro leaves and stems with green onion and pepper.
  3. Cube cooked potatoes and mix with all ingredients.


I bet this would be also wonderful with some boiled, cubed red potatoes or another waxy variety. Even a combination with sweet potatoes, maybe!

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sweet potato salad


  1. Nora on July 24, 2013 at 10:34 am

    So, I know this is crazy, but I don’t have a microwave (I live on a boat! There’s no room!). How should I cook the sweet potatoes? Roast ’em, maybe? Because this looks tasty as heck, and I want.

    • Hilah on July 24, 2013 at 11:43 am

      Holy cow, Nora! All can be forgiven when you live on a boat. That’s so cool. Yes, roasting would be the best way. Boiling is also an option, but they won’t keep their cube shapes as well with boiling. You could roast them whole, or cut into cubes, toss with some oil and roast on a baking sheet at 350º until tender (maybe 20-30 minutes?)

      • Nora on July 24, 2013 at 12:00 pm

        Sounds good! Thanks, I can’t wait to try this.

  2. Nicole on July 24, 2013 at 5:35 pm

    How come you microwave the sweet potatoes? They lose all there nutrient when you do that…

    • Hilah on July 24, 2013 at 5:44 pm

      Hey Nicole!
      I’ve never read anything that convinces me that microwave cooking is any more detrimental to nutrients than any other cooking process. If you have any articles handy, I’d love to read them.

      • Nicole on July 24, 2013 at 6:04 pm

        Wow! That was lighting fast!! This where my investigation started – http://www.snopes.com/science/microwave/plants.asp

        There is a lot of unknown on microwaves but for me, if a plant can’t grow from water that has been microwaved who’s to say that the food we eat doesn’t lose nutrient? All ways of cooking loses nutrients but microwaves give off radiation just like a laptop or cellphone, and we all know we can’t give up those little gadgets.

        • Jody on December 9, 2021 at 9:50 am

          Tried this and it was a great change from standard potato salad. Nicole, your link shows that microwaved water makes no difference if you read the entire post. Seeing this in 2021, I wonder if you have consipracy theroies about the COVID vaccine as well.

  3. Chris on August 6, 2013 at 8:20 pm

    Why would anyone put boiling water on a plant?

  4. cassie on August 23, 2013 at 4:16 pm

    how long should you microwave the potatoes for?

    • Hilah on August 23, 2013 at 6:40 pm

      Hi Cassie!
      Start by washing the sweet potatoes, then use the tip of a paring knife to poke about 4-6 holes around the potatoes, depending on their size. Microwave for 2-3 minutes for small potatoes, and 6-7 minutes for large ones. If you’re not sure, start with 2 minutes then (wearing a hot mitt) give the potatoes a gentle squeeze. When they are evenly soft, they’re ready!

  5. Lila (sounds like Hilah) on September 6, 2013 at 9:02 pm

    Hilah, quick question. Do you peel the s-potatoes before you cube them? In the pics you’ve provided it looks to me as if the skins are on them. Thanks.

    Ps – HUGE fan of your online shows. We love us in Boise, Idaho!!
    Pss – Hope you’re enjoying some needed time off.

    • Hilah on September 7, 2013 at 9:16 am

      Hi Lila!
      Yes, I leave the skins on, but if you like you can peel them before cutting.
      Thank you for writing and for your support! It’s been nice taking a little break to hang out with the dogs. 🙂

  6. Janice Camps on November 12, 2013 at 9:25 pm

    Thanks for your delicious recipes,Am gonna try the sweet potato biscuits, sweet potato cupcakes.
    they look delicious.

    • Hilah on November 13, 2013 at 8:58 am

      Thanks, Janice! Hope you like them!

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