Here is a quick Roasted Yam, Onion, and Mushroom salad topped with plant-based goodness! A mix of hearty yams, sweet onions and earthy mushrooms for a beautiful combination of flavors and textures, making this a perfectly grounding salad.
Although the yams and onions are roasted, the mushrooms are sautéed in water. Yes, you can sauté mushrooms with water and they turn out great. Unless you really like the flavor (and the calories and the health risks) of added oil, use this technique instead!) I also love to use vegetable broth to saute as it adds an additional depth of flavor.
I love using this method with all the vegetables I sauté. Use room temp filtered water or a little broth, liquid aminos or a little soy sauce.
As the liquid goes down, add a little more – easy as that. And, if you think that olive oil is good for you, you might want to read this article, Dispelling the Myths about Olive Oil. Enjoy this earthy, hearty salad.
Yams Healthy Benefits
Yams are high in vitamin C, which is essential for fighting infections such as colds and flu and offers quick wound healing, strong bones, and healthy immune function. It also provides good amounts of fiber, manganese, and metabolic B vitamins, turning carbs into proper energy/fuel.
So do not fear this sweet potato! It’s actually helpful to weight loss. Vitamin A is an antioxidant powerhouse and is linked to anti-aging benefits.
The vitamins also make this a beautifying food, offering replenishment to your skin, hair, and nails. The muscle nourishing potassium content in this little spud makes this the perfect post-workout snack.
Accompany this salad with a main dish and sides:
- Classic Basil Marinara with Angel Hair Pasta
- Scalloped Potato and Cabbage Casserole
- Brussels Sprouts with Raisins
- Roasted Kabocha Squash
Mushrooms = Powerhouse
Mushrooms are another superfood that is loaded with amazing health benefits. Mushrooms are known to be packed with cancer-fighting and virus warding agents. They also offer powerful vitamins, fiber, protein and immune-boosting vitamin C.
The B vitamins turn carbohydrates into energetic fuel. You’ll also find folate, iron, zinc and manganese, and a very good source of Vitamin D, Thiamin, Riboflavin, Niacin, Vitamin B6, Pantothenic Acid, Phosphorus, Potassium, Copper and Selenium. Whew, that was a mouthful!
All of these packed in one little mushroom make these potent and power sources for proper functioning of the body, keeping your body a strong powerhouse helping your body ward off any infections or diseases.
Add in some immune boosting, anti-viral onions that are nice and caramelized, top with the simple, yet flavorful dressing, and you have yourself a super body nourishing meal that is delicious and satisfying.
I’d love to hear your feedback in the comments below for this Roasted Yam Onion and Mushroom Salad ! If you have a photo, post it on my Facebook page, tag me using the hashtag #plantbasedcooking
Roasted Yam, Onion and Mushroom Salad
- 1/2 head of romaine lettuce torn into bite-sized
- 2 yams peeled and cut into large chunks
- 1 onion peeled and cut into large chunks
- 1 8 oz. box mushrooms sliced
- 1/8 cup balsamic vinegar
- 2 tsp yellow mustard
- 2 tsp maple syrup
- Preheat oven to 375 degrees.
- Place chopped yam and onions on a non-stick cookie sheet and into the preheated oven. Roast for about 20 minutes or until tender.
- Saute mushrooms in water or broth until tender.
- Put lettuce, yams, onions and mushrooms into a large salad bowl.
- Mix all of the dressing ingredients in a small bowl and pour over the salad ingredients, toss and serve.