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.