Sweet and Creamy Kabocha and Sweet Potato Salad Recipe
Healthy Diet Dish / Kabocha Squash Special / Comforting Kabocha Sweet Potato Salad
Many of you have shown great interest in kabocha squash dishes, so I’ve prepared the second post in my series on healthy kabocha recipes! This second installment features a beloved salad by people of all ages: the ‘Kabocha and Sweet Potato Salad’! The harmonious blend of subtly sweet kabocha and fluffy sweet potato, enhanced with crunchy nuts, makes this dish perfect not only for dieting but also as a delightful snack or a satisfying meal. Shall we get started?
Main Ingredients
- 1/2 Kabocha squash (approx. 500g)
- 2 Sweet potatoes (medium-sized)
- A handful of your favorite nuts (walnuts, almonds, sunflower seeds, etc.)
Salad Dressing
- 3 Tbsp Plain yogurt (unsweetened recommended)
- 2 Tbsp Honey (adjust to taste)
- 3 Tbsp Plain yogurt (unsweetened recommended)
- 2 Tbsp Honey (adjust to taste)
Cooking Instructions
Step 1
First, use a spoon to thoroughly scoop out the seeds and stringy insides from the kabocha squash. Removing the seeds and tough membranes will ensure a clean and pleasant texture.
Step 2
To make peeling easier, microwave the whole kabocha squash for about 3 to 5 minutes. This will slightly soften the skin, making it much simpler to cut or peel with a knife. Cut the kabocha into manageable pieces and peel the skin off in strips; it comes off quickly! A regular knife might be more effective than a peeler for the tough skin.
Step 3
Kabocha skin is rich in nutrients, so you don’t need to peel it completely. A little bit of green skin remaining is perfectly fine. Similarly, for the sweet potatoes, it’s safer to peel them with a peeler beforehand, as they can be too hot to handle after steaming. Peeling them later when they’re hot is quite challenging!
Step 4
Place the prepared kabocha squash and peeled sweet potatoes together in a steamer and cook. This method allows the sweetness of the kabocha and the comforting texture of the sweet potato to meld beautifully, creating a richer flavor.
Step 5
Kabocha squash typically cooks through in about 10 minutes, becoming tender. Sweet potatoes usually take a bit longer. Once the kabocha is cooked, remove it from the steamer and continue steaming the sweet potatoes for another 10 minutes. Check for doneness by piercing with a fork; it should go in smoothly.
Step 6
Transfer the well-steamed, warm kabocha and sweet potatoes to a large bowl. It’s best to mash them while they are still warm for a smoother consistency, but let them cool slightly before mashing.
Step 7
Now, let’s make the delicious dressing! Add 3 tablespoons of plain yogurt and 2 tablespoons of honey to the bowl. Using unsweetened yogurt helps to better highlight the natural sweetness of the kabocha and sweet potato. Feel free to adjust the amount of yogurt or honey according to your personal preference. I find this ratio perfectly balanced – not too sweet, just right!
Step 8
Add a generous amount of your prepared nuts. The satisfying crunch of the nuts will further enhance the flavor and texture of the salad. Any nuts work well, but chopped walnuts or almonds pair particularly nicely.
Step 9
Combine all the ingredients – the mashed kabocha and sweet potato, the dressing, and the nuts – in the bowl. Gently mix them together using a spatula or fork until everything is evenly incorporated. Be careful not to overmix, which can make the mixture mushy. And voilà, your delicious Kabocha and Sweet Potato Salad is ready!
Step 10
Portion out the salad you wish to eat immediately and store the rest in an airtight container in the refrigerator. It tastes even more refreshing and delicious when served chilled. It’s best to consume refrigerated salad within 2-3 days.
Step 11
Your super simple yet nutritious ‘Easy Diet Dish: Kabocha and Sweet Potato Salad’ is complete! Enjoy a healthy and delicious meal!
