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SWEET POTATO AND BLACK BEAN SALAD
18

SWEET POTATO AND BLACK BEAN SALAD

NUTRITION
HEALTHY RECIPES
Feb 04, 2025

SWEET POTATO AND BLACK BEAN SALAD

Sweet Potato and Black Bean Salad is a vibrant, nutrient-rich dish packed with bold flavours and wholesome ingredients. Roasted sweet potatoes provide a naturally sweet and tender contrast to the hearty black beans, while crisp bell peppers add freshness and crunch. A touch of lime juice and fresh cilantro elevates the dish, making it bright, tangy and refreshing. Perfect for meal prep, picnics or as a side dish, this salad is not only delicious but also high in fibre, vitamins and plant-based protein. It’s naturally gluten-free and vegan, making it an excellent choice for various dietary preferences. Whether enjoyed on its own, as a taco filling or paired with a grain like quinoa, this salad is a flavourful and satisfying way to fuel your body with nourishing ingredients.

RECIPE CATEGORY

Lunch, Dinner, Side, Salad

SERVING SIZE

1

CUISINE

Mexican, Latin-American

PREPARATION/TECHNIQUES

Roast, No-Cook, One-Pot Wonders

OCCASION/HOLIDAY

Meal Prep, Picnic, Summer, Family Gathering, Light Lunch

SPECIAL CONSIDERATION/DIETARY CONCERNS

Healthy, High Fibre, Vegan, Quick & Easy, Gluten-Free

DISH TYPE

Salad, Side Dish

INGREDIENTS

The following are the ingredients we need to prepare this sweet potato and black bean salad.

  • 1 small sweet potato, roasted and diced
  • 50g canned black beans, drained
  • ¼ red bell pepper, diced
  • 1 tbsp fresh cilantro, chopped
  • 1 tsp lime juice
  • Salt & pepper, to taste

FULL NUTRITIONAL INFORMATION (PER SERVING)

  • Calories: 220
  • Protein: 6g
  • Carbohydrates: 42g
  • Fibre: 9g
  • Fat: 2g
  • Saturated Fat:3g
  • Sodium: 180mg
  • Sugar: 7g

PREPARATION

Here is a step-by-step guide to preparing this sweet potato and black bean salad.

  • Preheat The Oven: Set to 200°C (400°F).
  • Roast The Sweet Potato: Peel and dice the sweet potato, then toss it with a light drizzle of olive oil (optional). Spread on a baking sheet and roast for 20-25 minutes until tender and slightly caramelised. Let it cool slightly.
  • Prepare The Black Beans: Drain and rinse the canned black beans under cold water.
  • Dice The Bell Pepper: Cut the red bell pepper into small, even pieces for a crisp texture.
  • Chop The Cilantro: Finely chop the fresh cilantro for a burst of freshness.
  • Combine The Ingredients: In a bowl, mix the roasted sweet potatoes, black beans, diced bell pepper and cilantro.
  • Dress The Salad: Drizzle with lime juice, season with salt and pepper and toss everything together.
  • Serve Immediately Or Chill: Enjoy as is or refrigerate for 10-15 minutes for an even more refreshing taste.

PREP TIME

5 minutes

COOKING TIME

25 minutes

TIPS

Here are some helpful tips for you when making this sweet potato and black bean salad.

  • Roast Sweet Potatoes Until Slightly Caramelised: This enhances their natural sweetness and gives them a delicious texture.
  • Use Fresh Lime Juice: It adds a bright, zesty flavour that ties the salad together.
  • Let The Salad Chill For Extra Flavour: The ingredients will absorb the lime juice and seasonings better after sitting for a bit.
  • Rinse The Black Beans Well: This removes excess sodium and enhances their fresh taste.
  • Make It Ahead Of Time: The salad keeps well in the fridge and tastes even better the next day.

VARIATIONS

  • Spicy Version: Add a pinch of chilli powder or diced jalapeños for heat.
  • Extra Protein: Toss in quinoa, chickpeas or grilled tofu for a heartier meal.
  • Tropical Twist: Add diced mango or pineapple for a sweet contrast.
  • Creamy Addition: Mix in mashed avocado or a dollop of Greek yoghurt for extra creaminess.
  • Nutty Crunch: Sprinkle with toasted pumpkin seeds or chopped almonds for texture.

PREPPING AND STORAGE

  • Refrigeration: Store leftovers in an airtight container for up to 3 days. Serve cold or at room temperature.
  • Freezing: Not recommended, as the texture of roasted sweet potatoes changes when thawed.
  • Meal Prep Tip: Roast a batch of sweet potatoes in advance to make assembling the salad quicker.

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