Bean and sweet potato salad
Discover a tasty and nutritious Bean and Sweet Potato Salad recipe! Made with hearty sweet potatoes, kidney beans, black beans, and sweet corn, this salad is seasoned with fragrant garlic powder and fresh coriander leaves. It's a perfect blend of flavors and textures, ideal for a healthy lunch or side dish. Simple to prepare and packed with plant-based protein and fiber, this salad is a must-try for anyone looking to enjoy a satisfying and wholesome meal. Try it today and elevate your salad game!
- 18 Mar 2024
- Cook time 15 min
- Prep time 10 min
- 1 Servings
- 7 Ingredients
The Bean and Sweet Potato Salad is a vibrant and nutritious dish that's perfect for a healthy meal or a side dish. Combining the earthy sweetness of the sweet potatoes with the hearty texture of kidney and black beans, this salad is both satisfying and flavorful. The addition of sweet corn and spices ensures a delightful mix of tastes and textures, making it an ideal choice for any meal.
Ingredients:
Instructions:
- Preheat your oven to 400°F (200°C).
- Place the peeled and diced sweet potatoes in a bowl, and drizzle with olive oil. Toss to evenly coat the sweet potatoes.
- Spread the sweet potatoes out on a baking sheet in a single layer.
- Roast in the preheated oven for about 20-25 minutes, or until the sweet potatoes are tender and lightly browned. Stir once halfway through the roasting time to ensure even cooking.
- Once done, remove from the oven and let it cool slightly.
- In a large mixing bowl, add the kidney beans, black beans, and sweet corn. Mix until well combined.
- Sprinkle the garlic powder over the bean and corn mixture.
- Add the roasted sweet potatoes to the bowl.
- Gently stir all the ingredients together to ensure an even distribution of sweet potatoes, beans, corn, and seasoning.
- Sprinkle the chopped coriander leaves on top of the salad.
- Serve the Bean and Sweet Potato Salad at room temperature or chilled. It makes a great side dish or a light, healthy main course.
Tips:
- Roast the sweet potatoes for added flavor and a slightly crispy texture.
- Rinse and drain canned beans and corn to reduce sodium content.
- Feel free to customize the salad with additional veggies like bell peppers, red onions, or cherry tomatoes.
- For a touch of freshness, add a squeeze of lime and some chopped fresh cilantro before serving.
- Store any leftovers in an airtight container in the refrigerator for up to 3 days.
This Bean and Sweet Potato Salad is a wonderful, wholesome dish that can be enjoyed on its own or as a side. It's both easy to prepare and packed with nutrients, making it a great addition to your recipe collection. Whether you're serving it at a family gathering or enjoying it for a quick lunch, this salad is sure to please.
| Nutrition Facts | |
|---|---|
| Serving Size | 1170 grams |
| Energy | |
| Calories 1140kcal | 46% |
| Protein | |
| Protein 63g | 44% |
| Carbohydrates | |
| Carbohydrates 220g | 62% |
| Fiber 60g | 164% |
| Sugar 18g | 17% |
| Fat | |
| Fat 20g | 23% |
| Saturated 3.04g | 10% |
| Cholesterol 0.00mg | - |
| Vitamins | |
| Vitamin A 950ug | 106% |
| Choline 270mg | 49% |
| Vitamin B1 1.41mg | 117% |
| Vitamin B2 1.01mg | 78% |
| Vitamin B3 8mg | 48% |
| Vitamin B6 1.10mg | 65% |
| Vitamin B9 860ug | 214% |
| Vitamin B12 0.00ug | 0% |
| Vitamin C 24mg | 26% |
| Vitamin E 3.33mg | 22% |
| Vitamin K 50ug | 40% |
| Minerals | |
| Calcium, Ca 330mg | 26% |
| Copper, Cu 1.93mg | 0% |
| Iron, Fe 18mg | 165% |
| Magnesium, Mg 370mg | 89% |
| Phosphorus, P 1160mg | 93% |
| Potassium, K 3630mg | 107% |
| Selenium, Se 13ug | 23% |
| Sodium, Na 1100mg | 73% |
| Zinc, Zn 7mg | 66% |
| Water | |
| Water 850g | - |
| * Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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