Sweet Potato & Chickpea Salad
A vibrant roasted sweet potato and chickpea salad rich in beta-carotene, protein, iron and folate — a nourishing prenatal lunch or side dish.
- Folate-rich
- High fibre
- Vegan
Why you'll love this
Caramelised roast sweet potato, soft chickpeas and crunchy cucumber in a tangy lemon dressing, it is just as good warm for lunch as it is cold from the fridge the next day.
Good for: Lunch · Lunchbox · Make-ahead · Vegan · Pregnancy
Total Time
30 min
Serves
2 people
Calories
280 kcal
Nutrition highlights
Estimated, per serving
Key Pregnancy Nutrients
- Fibre9 g
- Folate130 mcg
- Vitamin A850 mcg
- Vitamin C22 mg
Why it can be useful during pregnancy
This salad is a filling, plant-based pregnancy lunch that does not feel heavy. The chickpeas are rich in folate and fibre, and the orange sweet potato gives vitamin A as beta-carotene, the plant form that has no upper limit in pregnancy.
Vitamin A
Roasted sweet potato is rich in beta-carotene, which the body turns into vitamin A for vision and growth; unlike retinol from liver, it carries no upper limit in pregnancy.
From: sweet potato
Folate
A cup of boiled chickpeas makes this salad rich in folate, which helps the body make new cells, in a dish you can pack and eat cold.
From: chickpeas
Fibre
Chickpeas and sweet potato together make this salad high in fibre, which adds bulk and keeps you regular; have it with plenty of water.
From: chickpeas, sweet potato
Protein
Chickpeas bring plant protein, so this salad can stand as a light main rather than just a side.
From: chickpeas
General nutrition information, not medical advice. Nutrient amounts are estimates, and your doctor may recommend supplements (such as folic acid or iron) that food alone does not replace.
Ingredients
What's in it
- Sweet potato, cubed and roasted – 1.5 cups
- Boiled chickpeas – 1 cup
- Cucumber, diced – 1/2 cup
- Red onion, thinly sliced – 2 tbsp
- Lemon juice – 1 tbsp
- Olive oil – 1 tbsp
- Cumin powder – 1/2 tsp
- Salt and pepper – to taste
Easy substitutions
Boiled chickpeas → Canned chickpeas, rinsed and drained
Saves the overnight soak and pressure cooking; canned chickpeas are already cooked.
How to make it
- 1
Toss sweet potato cubes with a little oil, salt, and cumin; roast at 200°C for 20 minutes until tender.
- 2
In a large bowl, combine roasted sweet potato, chickpeas, cucumber, and red onion.
- 3
Whisk lemon juice, olive oil, salt, and pepper; pour over salad and toss well.
- 4
Serve warm or chilled.
Pregnancy-friendly tips
- The lemon dressing adds vitamin C, which helps your body absorb the plant iron in chickpeas, so do not skip it.
- Roast a double tray of sweet potato and keep it in the fridge so the salad comes together in five minutes.
- Add a handful of roasted peanuts or some crumbled paneer to make it more filling.
Safety note
- Cucumber and onion go in raw, so rinse the cucumber under running water and scrub or peel it before dicing.
Frequently asked questions
Can I pack this salad for work?
Yes. Keep the dressing in a small separate box and toss just before eating so the cucumber stays crisp, and keep the lunchbox cool.
Is sweet potato safe in pregnancy?
Yes. Its vitamin A comes as beta-carotene, the plant form, which does not carry the upper limit that applies to retinol from liver or supplements.
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