Tuesday, May 24, 2011

Sweet Potato & Black Bean Salad

This is our first meal on our new heart healthy diet.  If you're afraid that the blog is going to completely change -- don't. It will be even healthier, but I am still going to making "normal" meals that you would typically be on here. If anything, there will be more posts for you all to explore and enjoy!

This is called a salad, but I used it as a main dish. When I do this again I will serve it over quinoa or brown rice to bulk it up a bit. Scot was hungry after a few hours, so the bread and salad I served with it were obviously not enough. Trial and error, right? The dish, though, was amazing. It had quite a bit of heat, but the combination of everything was almost addicting! There is almost no oil in this dish and it's packed with nutrients! We will be making this one again.

I revised the recipe on 6.24.13 after making it several times.  Most of the revisions are just measurements (ie: 6 cups cubed potatoes instead of 2 large), but I hope you keep on making this!  It was a great introduction to eating healthier for us, and has continued to be a mainstay in our house.

Sweet Potato & Black Bean Salad
As a main dish, serves 4. As a salad, serves 6.

  • 6 cups (2 large) cubed sweet potatoes
  • 1-2 T OO
  • 1 T coriander (or Herbs de Provence or Tarragon)
  • 1 t chili powder
  • 1 T cumin
  • 1 can corn OR 2 cups frozen, thawed
  • 2 cans black beans, rinsed and drained -- 1/2 cup black beans reserved
  • 1 large red bell pepper, diced (opt, but lovely) 
  • 1 bunch scallions (about 6) - sliced thinly
  • 2 T sweet chili sauce (I didn't have this on hand, so I used 1.5 T ketchup, 2 t honey, some hot sauce and a splash of soy sauce)
  • 2-3 T water
  • 1/4 cup lemon or lime juice (I use half of each and LOVE this flavor combo!)
  • 1/2 cup reserved black beans
--In an 8x8, toss the sweet potato chunks in the OO, coating everything. Add all the spices and microwave for 5 minutes. Transfer 8x8 to oven and roast (at 400) for 15 minutes until soft and slightly browned. Set aside and let come to room temperature.
--Meanwhile, put black beans, corn, bell pepper if using, and scallions in a large serving bowl.
--Put all dressing ingredients in a small bowl (or blender) and combine with a hand-blender until smooth and creamy looking. Add to the bean/corn mixture.
--Once the sweet potatoes have cooled enough, very gently stir them in with the bean/corn mixture, making sure everything is coated by the dressing.
--Let sit for 15-20 minutes to let all the flavors blend. It's even better the next day.

Ideas: serve over brown rice or quinoa for a main dish. Or even put it in a whole wheat tortilla!

1 comment:

  1. Thanks, Sar! I served this over brown rice tonight, and we enjoyed it. Next time I think I'll just add the rice directly to the salad, because they complimented each other well. Looking forward to seeing you soon!