Discover the vibrant flavors of Ensalada de Batata, a delightful sweet potato salad bursting with fresh onions, colorful peppers, and a tangy vinegar dressing. Perfect as a side dish or a light meal, this recipe combines the natural sweetness of roasted sweet potatoes with a zesty kick, creating a refreshing and nutritious salad. Easy to prepare and packed with flavor, this recipe is ideal for any occasion.

Ingredients:

- 4 medium sweet potatoes, peeled and diced

- 1 red bell pepper, diced

- 1 green bell pepper, diced

- 1 small red onion, finely chopped

- 1/4 cup extra virgin olive oil

- 2 tablespoons apple cider vinegar

- 1 tablespoon honey or maple syrup

- 1 teaspoon Dijon mustard

- 1/2 teaspoon smoked paprika

- Salt and pepper to taste

- Fresh parsley or cilantro, chopped (optional, for garnish)

Instructions:

Cook the Sweet Potatoes: Place the diced sweet potatoes in a large pot of salted water. Bring to a boil and cook until tender, about 10-12 minutes. Drain and let cool.

Prepare the Vegetables: In a large bowl, combine the diced red and green bell peppers, and finely chopped red onion.

Make the Dressing: In a small bowl, whisk together the olive oil, apple cider vinegar, honey (or maple syrup), Dijon mustard, smoked paprika, salt, and pepper until well combined.

Combine Ingredients: Add the cooked sweet potatoes to the bowl with the bell peppers and onion. Pour the dressing over the salad and toss gently to combine.

Chill and Serve: Refrigerate the salad for at least 30 minutes to allow the flavors to meld. Garnish with fresh parsley or cilantro before serving, if desired.

Enjoy your Ensalada de Batata as a tasty side dish or a light and satisfying meal!

Nutritional Values:

Sweet Potatoes:

 - Calories: 86

 - Carbohydrates: 20 grams

 - Fiber: 3 grams

 - Protein: 1.6 grams

 - Fat: 0.1 grams

 - Vitamin A: 709% of the Daily Value (DV)

 - Vitamin C: 4% of the DV

 - Potassium: 12% of the DV

Benefits:

 - Rich in Vitamin A: Essential for eye health and immune function.

 - High in Fiber: Supports digestive health and helps maintain a healthy weight.

 - Antioxidants: Contains beta-carotene, which may help reduce the risk of chronic diseases.

Red Bell Pepper:

 - Calories: 31

 - Carbohydrates: 6 grams

 - Fiber: 2.1 grams

 - Protein: 1 gram

 - Fat: 0.3 grams

 - Vitamin C: 128% of the DV

 - Vitamin A: 47% of the DV

 - Vitamin B6: 10% of the DV

Benefits:

 - High in Vitamin C: Boosts the immune system and aids in skin health.

 - Antioxidants: Contains lutein and zeaxanthin, which support eye health.

 - Low in Calories: Great for weight management.

Green Bell Pepper:

 - Calories: 20

 - Carbohydrates: 4.7 grams

 - Fiber: 1.7 grams

 - Protein: 0.9 grams

 - Fat: 0.2 grams

 - Vitamin C: 80% of the DV

 - Vitamin A: 10% of the DV

 - Vitamin K: 6% of the DV

Benefits:

 - Rich in Vitamin C: Supports immune function and skin health.

 - Low in Calories: Helps in maintaining a healthy weight.

 - Contains Antioxidants: Supports overall health and reduces inflammation.

Red Onion:

 - Calories: 40

 - Carbohydrates: 9 grams

 - Fiber: 1.7 grams

 - Protein: 1.1 grams

 - Fat: 0.1 grams

 - Vitamin C: 8% of the DV

 - Vitamin B6: 5% of the DV

 - Folate: 6% of the DV

Benefits:

 - Antioxidants: Contains quercetin, which may reduce inflammation and support heart health.

 - Supports Digestion: High in fiber, aiding in digestive health.

 - May Help Regulate Blood Sugar: Contains compounds that may help manage blood sugar levels.

Extra Virgin Olive Oil: 

 - Calories: 120

 - Carbohydrates: 0 grams

 - Fiber: 0 grams

 - Protein: 0 grams

 - Fat: 14 grams (of which 2 grams are saturated fats)

 - Vitamin E: 10% of the DV

Benefits:

 - Healthy Fats: Rich in monounsaturated fats that support heart health.

 - Anti-inflammatory Properties: Contains antioxidants like vitamin E that reduce inflammation.

 - Supports Digestive Health: May aid in digestion and promote a healthy gut.

Apple Cider Vinegar:

 - Calories: 3

 - Carbohydrates: 1 gram

 - Fiber: 0 grams

 - Protein: 0 grams

 - Fat: 0 grams

Benefits:

 - May Aid Digestion: Can help regulate stomach acid and improve digestion.

 - Supports Blood Sugar Control: May help improve insulin sensitivity and lower blood sugar levels.

 - Antimicrobial Properties: May help kill harmful bacteria.

Honey or Maple Syrup (1 tablespoon):

 - Calories: 64

 - Carbohydrates: 17 grams

 - Fiber: 0 grams

 - Protein: 0.1 grams

 - Fat: 0 grams

 - Vitamin C: 0% of the DV

Benefits (Honey):

 - Natural Sweetener: Offers a more natural alternative to refined sugars.

 - Antioxidants: Contains antioxidants that may support health and reduce inflammation.

Nutritional Value (for Maple Syrup):

 - Calories: 52

 - Carbohydrates: 13 grams

 - Fiber: 0 grams

 - Protein: 0 grams

 - Fat: 0 grams

 - Vitamin B2: 37% of the DV

Benefits (Maple Syrup):

 - Mineral Content: Provides minerals like manganese and zinc.

 - Natural Sweetener: A less processed alternative to refined sugars.

Dijon Mustard:

 - Calories: 15

 - Carbohydrates: 1 gram

 - Fiber: 0 grams

 - Protein: 1 gram

 - Fat: 1 gram

 - Vitamin C: 0% of the DV

Benefits:

 - Low in Calories: Adds flavor without many calories.

 - Contains Antioxidants: Provides compounds that may support overall health.

Smoked Paprika:

 - Calories: 19

 - Carbohydrates: 3.6 grams

 - Fiber: 1.6 grams

 - Protein: 1 gram

 - Fat: 0.8 grams

 - Vitamin A: 14% of the DV

Benefits:

 - Rich in Antioxidants: Contains compounds that may help fight inflammation and oxidative stress.

 - Flavor Enhancer: Adds a smoky flavor without extra calories.

Salt and Pepper (to taste):

 - Salt: High in sodium, essential for fluid balance but should be used in moderation.

 - Pepper: Low in calories and provides some antioxidants.

Benefits:

 - Salt: Enhances flavor; use in moderation to maintain healthy blood pressure.

 - Pepper: Adds flavor and may aid in digestion and metabolism. 

Incorporating these ingredients into your Ensalada de Batata not only provides a delicious and colorful dish but also offers numerous health benefits.