From Susan Burke March sburkerd@gmail.com
Sweet potatoes are satisfying and packed with vitamin C, beta carotene, potassium, and fiber. Black beans are a good source of protein, iron, thiamin, folate…and more fiber. Together with the crunchy vegetables and savory dressing, this salad is packed with nutrition and flavor and can be served as a main course or side dish.
Prep and Cooking time
If using canned beans, the cooking time for potatoes is about 30-40 minutes, and prep veggies about 15 minutes.
If using dried black beans, soak them overnight, cook them in an instant pot for 31 minutes and drain.
How many servings - size of serving: 1 cup – about 10 servings
Ingredients
4 large sweet potatoes, peeled and cut into chunks
2 15-oz cans of black beans, drained and rinsed, or 1 cup of dried black beans, soaked overnight (12 hours), drained and rinsed, then cooked for 32 minutes under pressure (I use my electronic pressure cooker) – natural release, drain.
½ cup chopped sweet red bell pepper
½ cup chopped yellow bell pepper
½ cup chopped red onion
½ cup chopped celery
½ cup chopped cucumber (peeled, seeded)
½ cup or more chopped fresh cilantro
2/3 cup toasted pecans
Olive oil for roasting sweet potatoes
Directions
Roast the sweet potatoes: Place diced sweet potatoes in a single layer on a large baking sheet, toss with olive oil, and bake at 190 °C for about 30-40 minutes. Let cool to room temperature.
Combine beans, bell pepper, onion, celery, cucumber, and cilantro in a large bowl. Pour dressing over salad. When sweet potatoes are cooled, toss gently into the salad. Serve with toasted pecans on top.
Dressing
Whisk together all ingredients:
4 tablespoons extra virgin olive oil
4 tablespoons freshly squeezed lime juice (optional – zest one of the limes and add to the mix)
2 teaspoons sugar
1 teaspoon salt
½ teaspoon ground cumin
½ teaspoon ground coriander
½ teaspoon ground black pepper
Notes and FAQs
Serve immediately at room temperature or refrigerate and serve chilled. Will keep
refrigerated for up to four days.
1 cup of dried black beans makes approximately 3 cups of cooked beans or 2 cans of canned beans.
Pecans are delicate and will go from raw to burnt in just a few minutes, so be aware. Toast them over low-medium heat (no oil needed – nuts have plenty) for about 4-6 minutes, shaking the pan until they’re just toasted. Do the same in the oven or toaster oven at about 175 °C.
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