RECIPE

Energy Boosting Black Bean & Sweet Potato Salad Recipe

Energy Boosting Black Bean & Sweet Potato Salad Recipe
Serves 6-8
Prep time: 10 minutes
Total time: 55 minutes

I’ve been drooling over this black bean & sweet potato salad for the past two weeks, and I don’t intend to stop any time soon!

This recipe is:

healthy, gluten-free, dairy-free,
grain-free, vegan, high in fiber,
no-sugar-added, low-glycemic & delicious

Every ingredient in this dish is not only delicious, but also supports digestive and overall health. It’s loaded with healthy, complex carbohydrates that are naturally balanced with protein, healthy fats, fiber, and hydration to give you the fuel you need to get through the day.

Here’s the breakdown:

Black beans are nature’s OG superfood. They’re rich in fiber and antioxidants, and also happen to double as a great healthy complex carb and a good source of protein to keep your energy high throughout the day.

Sweet potatoes add even more fiber, antioxidants and health benefits to this dish. They also add a naturally sweet flavor without adding any sugar to the recipe.

Extra virgin olive oil adds a dash of health fats to this dish, which help you absorb more of the nutrients from the veggies. Specifically the vitamin A from the sweet potato, as you need fat to absorb fat-soluble vitamins like vitamins A, K, E and D.

Black Bean & Sweet Potato Salad Elizabeth Rider-600Fresh lime juice not only adds incredible flavor, it also adds vitamin C, enzymes and an overall alkalizing effect in your digestive system, too.

Cumin & chili powder spices add a yummy zing plus extra minerals your body loves.

Garlic contains some of nature’s most potent antioxidants. Even though we just marinate the clove here, you’ll still absorb the good-for-you compounds that soak into the dressing.

Cilantro is a super-food superstar containing fiber, chlorophyll, and loads of minerals. It acts as a powerful chelator in your gut, absorbing heavy metals and other toxins while you digest it to help detox your body. About 10% of the population has a gene that makes cilantro taste like soap. If you hate it just leave it out or substitute it with a few tablespoons of chopped spinach.

Green onions add great flavor and are a rich sources of inulin, which acts as the prebiotic. Prebiotics are a type of fiber that feed probiotics, the good bacteria in your gut. You need both to maintain a healthy gut bacteria balance and overall health.

Another thing I love about this black bean & sweet potato salad is that it’s SO versatile. It makes a great snack or lunch. It would also be a great side dish for dinner, or you can even double it to serve at a party. Everyone loves it!

Energy Boosting Black Bean & Sweet Potato Salad Recipe
 
Prep time:
Cook time:
Total time:
 
Use organic ingredients when possible
Author:
Yield: 8
Ingredients
  • 1 15-ounce can black beans, drained and rinsed
  • 1 sweet potato (either a garnet yam or white sweet potato), about ¾ - 1 pound in weight
  • 1½ tablespoons extra virgin olive oil, plus a little more for drizzling
  • 1½ tablespoons fresh lime juice (the juice from about 1 lime)
  • ¼ teaspoon ground cumin
  • ¼ teaspoon ground chili powder (your choice of mild, medium or hot)
  • 1 clove garlic, smashed open, but left whole
  • 1 mild red fresno chili pepper*
  • ¼ cup cilantro, rough chopped
  • 4 green onions, roots removed, white and green parts finely chopped (about 3 tablespoons total)
  • about ¼ teaspoon fine sea salt, plus more to taste
  • a few spins of freshly cracked black pepper
Instructions
  1. Preheat the oven to 375 degrees F.
  2. Peel and chop the sweet potato into ½ inch cubes. Try to get all of the pieces the same size so they roast evenly.
  3. Toss the chopped sweet potatoes with a drizzle (about 1 teaspoon) of extra virgin olive oil, a sprinkle of sea salt, and a few spins of black pepper and place on a parchment-lined baking sheet. Spread the pieces out so they roast and don't steam. Roast for 40 minutes until soft and very slightly caramelized.
  4. While the sweet potatoes roast, combine 1½ tablespoons extra virgin olive oil, the lime juice, ground cumin, ground chili powder, ¼ teaspoon sea salt and a few spins of freshly cracked black pepper in the bottom of a large bowl. Whisk to combine. Add the smashed open garlic clove and allow to marinate in the dressing while the potatoes roast. Discard the smashed clove before combining the salad. This will infuse the dressing with garlic without overpowering the salad. For an extra strong garlic taste, finely chop the garlic and do not remove before tossing.
  5. While the sweet potatoes finish roasting and the dressing marinates, chop the green onions and fresno pepper. Roughly chop the cilantro. Open the can of black beans and drain and rinse. Reserve the ingredients in the refrigerator if not combining the salad in the next 20 minutes.
  6. When the sweet potatoes are done, discard the garlic clove and add the hot sweet potatoes and black beans to the dressing first so they can soak in all of the flavor. Gently toss with a large spoon. Add the chopped green onions, fresno, and cilantro and gently toss to combine.
  7. The salad is ready to serve immediately, but we like it best if we let it sit in the refrigerator at least 30 minutes for the flavors to combine.
  8. Store in an air-tight glass container in the refrigerator up to four days.
  9. Serve as is, or serve over a big handful of mixed greens for a bigger meal.
Notes
* Fresno chilis are a milder cousin of jalapeños. If you can't find a fresno, substitute a jalapeno or a few tablespoons of finely chopped red pepper. Or, omit the fresno and chili powder if avoiding peppers or nightshades.

Let me know if you make it and how it turns out in the comments below.

Enjoy!

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