A vibrant, fiber-rich salad combining roasted sweet potatoes, protein-packed black beans, fresh herbs, and lime dressing. This dish is naturally gluten-free, satisfying, and perfect as a main or hearty side.
Preparation Time
- Prep time: 10 minutes
- Cook time: 20–25 minutes
- Total time: 30–35 minutes
- Servings: 2 main or 4 side portions
Ingredients
- 1 large sweet potato, peeled and diced (about 2 cups)
- 1 tablespoon olive oil
- 1 cup cooked black beans (drained and rinsed if canned)
- 1/4 cup red onion, finely chopped
- 1/4 cup red bell pepper, diced
- 1/4 cup fresh cilantro or parsley, chopped
- Juice of 1 lime
- 1 teaspoon apple cider vinegar
- Salt and black pepper to taste
- Optional: 1/2 avocado, cubed
Instructions
- Roast the sweet potatoes: Preheat oven to 400°F (200°C). Toss sweet potato cubes with olive oil, salt, and pepper. Spread on a baking sheet and roast for 20–25 minutes, flipping halfway through. Let cool slightly.
- Prepare the salad: In a large bowl, mix black beans, onion, bell pepper, herbs, and roasted sweet potatoes.
- Add dressing: In a small bowl, whisk lime juice and vinegar. Pour over the salad and toss gently.
- Taste and adjust: Add salt, pepper, or extra lime as needed. Add avocado cubes if using.
Estimated Nutritional Value (Per Main Serving)
| Nutrient | Approximate Value |
|---|---|
| Calories | ~340 kcal |
| Protein | ~11 g |
| Carbohydrates | ~48 g |
| Fiber | ~13 g |
| Fat | ~10 g (mostly unsaturated) |
| Vitamin A | ~300% DV |
| Folate | ~35% DV |
| Magnesium | ~20% DV |
| Potassium | ~25% DV |
Health Benefits
1. Supports digestive health
Both sweet potatoes and black beans are high in soluble and insoluble fiber, promoting satiety and healthy gut microbiota.
Reference: Slavin JL. (2013). Fiber and prebiotics: mechanisms and health benefits. Nutrients.
2. Stabilizes blood sugar levels
Sweet potatoes provide complex carbs and beta-carotene, while black beans offer resistant starch, helping regulate glycemic response.
Study: Bahadoran Z et al. (2013). Dietary fiber and diabetes prevention. Clinical Nutrition.
3. Anti-inflammatory and antioxidant effects
Lime juice, cilantro, and sweet potatoes are rich in vitamin C and polyphenols, which combat oxidative stress and inflammation.
Source: Li Y et al. (2014). Plant-based antioxidants in human health. Oxidative Medicine and Cellular Longevity.
Kitchen Tips
- Roast extra sweet potato to use in other meals.
- Meal prep friendly: This salad keeps well refrigerated for up to 3 days.
- Add variety: Swap black beans for lentils or chickpeas, or add quinoa for extra protein.
- Flavor twist: Sprinkle cumin or smoked paprika over sweet potatoes before roasting for a warm, earthy flavor.
0 comments on “Sweet Potato and Black Bean Salad”Add yours →