Sweet potato bean salad – protein and nutrient-rich dish packed with vibrant flavours. It is a vegan and gluten-free dish perfect as a hearty, healthy side dish or a light meal.
The vibrant parsley lemon dressing takes this salad to the next level, making it even more delicious and enticing. Its subtle sweetness, tangy zest, and earthy notes perfectly enhance the flavours of the beans and veggies.
This salad can be made ahead of time and is perfect for meal preps, potlucks and picnics.
The alternative names of haricot beans are navy beans, boston beans and white pea beans.
Ingredients
- For Dressing: Fresh parsley, lemon juice, salt, crushed black pepper, maple syrup, olive oil, pumpkin seeds, fresh ginger and garlic.
- Vegetables: Sweet potatoes, red onion and cucumber.
- Beans and Other Ingredients: Canned haricot beans and avocado.
See the recipe card for quantities.
Step by Step Instructions
Step 1: Preheat oven to 200 C (400 F).
Step 2: Place sweet potato cubes in a bowl. Add salt, pepper and olive oil.
Step 3: Toss it until sweet potato cubes are well coated with seasoning.
Step 4: Spread them on a baking sheet in a single layer with spacing between cubes.
Step 5: Place the tray in the oven and roast for 25-30 minutes or until fork tender.
Step 6: Flip them halfway through roasting.
Step 7: Once done, take the tray out and let it cool slightly.
Step 8: Meanwhile, prepare dressing.
Step 9: Blend the washed parsley, pumpkin seeds, salt, pepper, lemon juice, maple syrup, olive oil, ginger, garlic, and a splash of water.
Step 10: Blend until smooth and set it aside to use later.
Step 11: In a large bowl, combine roasted sweet potatoes, chopped red onion, haricot beans, avocado and chopped cucumber.
Step 12: Pour the dressing over the vegetables and bean mixture and toss gently to combine.
Enjoy the delicious sweet potato bean salad.
Substitutions and Variations
Beans: Try different varieties of beans such as kidney beans, chickpeas or black beans.
Vegetables: Sweet corn, tomatoes, carrots, and bell peppers are great additions and add vibrant colour and flavour.
Nuts and Seeds: Add a handful of roast peanuts or sunflower seeds for crunch.
Storage
If you plan to make this salad as a part of meal prep or for gatherings, except avocado, store the other vegetables and dressing separately in clean and airtight containers in the fridge for up to 3 days. Add freshly cut avocado and assemble the salad just before you are ready to serve.
Tips and Tricks
Freshly Cut Avocado: Cut the avocado just before you are ready to serve to prevent it from browning.
Sweet Potato Cubes: Cut sweet potato into uniform cubes to ensure even roasting.
Wash Bean: Drain the liquid from canned beans and rinse them with water before using them in a salad.
Water: Add just a splash of water to the dressing while blending. Only add more if needed during the blending process.
Related
Looking for other salad recipes? Try these:
Pairing
These are my favourite dishes to serve with sweet potato bean salad:
KEEP IN TOUCH
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Sweet Potato Bean Salad
Equipment
- 1 Blender
- 1 Wide Bowl
- 2 spoons
Ingredients
1 Cup = 250ml ; 1 Tablespoon = 15ml ; 1 Teaspoon = 5ml
For Dressing
- half bunch Parsley wash
- 1 Tablespoon Olive Oil
- 2 Tablespoons Pumpkin Seeds
- Salt as required
- Black Pepper Powder as required
- 1 Tablespoon Lemon Juice
- 1 Teaspoon Maple Syrup
- ½ inch Ginger peel, wash and chop roughly
- 1 Garlic peel
- ¼ Cup Water adjust to get right consistency
For Roasting
- 350 gms (or) 2 medium Sweet Potato peel, wash and dice into bite size cubes
- 2 Teaspoons Olive Oil
- Salt as required
- Black Pepper Powder as required
For Salad
- 100 gms Canned Haricot Beans/ Navy Beans/ Boston Beans drain liquid and wash beans
- half Avocado cubed
- 1 small Red Onion peel and chop finely
- ⅓ Cup Cucumber chop finely
Instructions
- Preheat oven to 200 C (400 F).
- Place sweet potato cubes in a bowl. Add salt, pepper and olive oil.350 gms (or) 2 medium Sweet Potato, Salt, Black Pepper Powder, 2 Teaspoons Olive Oil
- Toss it until sweet potato cubes are well coated with seasoning.
- Spread them on a baking sheet in a single layer with spacing between cubes.
- Place the tray in the oven and roast for 25-30 minutes or until tender.
- Flip them halfway through roasting.
- Once done, take the tray out and let it cool slightly.
- Meanwhile, prepare dressing.
- Place washed parsley, pumpkin seeds, salt, pepper, lemon juice, maple syrup, olive oil, ginger, garlic and a splash of water in a blender.half bunch Parsley, 1 Tablespoon Olive Oil, 2 Tablespoons Pumpkin Seeds, Salt, Black Pepper Powder, 1 Tablespoon Lemon Juice, 1 Teaspoon Maple Syrup, ½ inch Ginger, 1 Garlic, ¼ Cup Water
- Blend until smooth and set it aside to use later.
- In a large bowl, combine roasted sweet potatoes, chopped red onion, haricot beans, avocado and chopped cucumber.100 gms Canned Haricot Beans/ Navy Beans/ Boston Beans, half Avocado, 1 small Red Onion, ⅓ Cup Cucumber
- Pour the dressing over the vegetables and bean mixture and toss gently to combine.
- Enjoy the delicious sweet potato bean salad.
Notes
Nutrition
Welcome to Flavours Treat. I share vegetarian recipes made with wholesome, mostly fresh ingredients. Every recipe has easy-to-follow instructions with process shots (detailed step-wise pictures), a short video and lots of tips to help your cooking journey. Read more
