Roasted Sweet Potato Navy Bean Salad
Roasted sweet potato navy 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.
Servings: 2 portions
Calories: 402kcal
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 bean 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 350 gms (or) 2 medium sweet potato in a bowl. Add salt, black pepper powder and 2 Teaspoons olive oil350 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 half bunch parsley, 2 tablespoons pumpkin seeds, salt, pepper, 1 tablespoon lemon juice, 1 teaspoon maple syrup, 1 tablespoon olive oil, ½ inch ginger, 1 garlic and a ¼ cup 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 1 small red onion, 100 gms canned haricot beans/ navy beans/ boston bean, half avocado and chopped ⅓ cup cucumber.100 gms canned haricot beans/ navy beans/ boston bean, 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
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.
Nutrition
Calories: 402kcal | Carbohydrates: 56g | Protein: 10g | Fat: 17g | Saturated Fat: 3g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 10g | Trans Fat: 0.01g | Sodium: 326mg | Potassium: 957mg | Fiber: 10g | Sugar: 13g | Vitamin A: 24847IU | Vitamin C: 13mg | Calcium: 105mg | Iron: 3mg
