Sweet Potato Bean Salad
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.
Servings: 2 portions
Calories: 446kcal
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
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: 446kcal | Carbohydrates: 66g | Protein: 11g | Fat: 17g | Saturated Fat: 3g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 10g | Trans Fat: 0.01g | Sodium: 354mg | Potassium: 1129mg | Fiber: 11g | Sugar: 15g | Vitamin A: 32083IU | Vitamin C: 14mg | Calcium: 120mg | Iron: 3mg
