BLACK BEAN + ROASTED SWEET POTATO SALAD
6 People
382 Cals
BLACK BEAN + ROASTED SWEET POTATO SALAD
6 People
382 Cals
About the recipe
High Fibre • Plant Protein • Gut Loving • Naturally Gluten FreeThere’s so much to love about this colourful Black Bean + Roasted Sweet Potato Salad. It’s fresh, satisfying, packed with nourishing wholefoods and absolutely bursting with flavour.Sweet potato, red capsicum, red onion and corn are roasted until tender and golden, then tossed with black beans, spring onion and a vibrant coriander-lime dressing. Creamy avocado goes over the top just before serving, bringing everything together beautifully.I particularly love using 2 cans of black beans in this recipe. You can certainly use one, but two turns it into a more substantial salad and gives you an extra boost of plant protein and fibre.Why this salad is so good:High in fibre: Black beans, sweet potato, avocado, corn and vegetables provide a wonderful combination of dietary fibres to support digestive health, regularity and a healthy gut microbiome.Plant-based protein: Black beans are a fantastic source of plant protein as well as fibre. For an even higher-protein meal, simply add extra beans or serve the salad with cooked shredded chicken.Gut-loving plant diversity: This salad gives you a beautiful variety of colourful plant foods in one meal. Eating a diverse range of plants provides different types of fibres and plant compounds that help nourish beneficial gut bacteria.Rich in antioxidants: Sweet potato is naturally rich in beta-carotene, while red capsicum provides vitamin C and a variety of protective plant compounds.Healthy fats: Avocado and extra virgin olive oil or avocado oil provide nourishing unsaturated fats and make this salad wonderfully satisfying.Perfect for meal prep: The roasted vegetables and black beans soak up that gorgeous lime dressing as they sit, so the salad tastes even better later. Just keep the avocado separate and add it when you’re ready to serve.
Nutrition Per Serving
382
Calories
13g
Fat
2g
Saturates
9g
Sugars
124mg
Salt
14g
Protein
48g
Carbs
17g
Fibre
Ingredients
Switch measurement units
SALAD
- 800 g sweet potato peeled and cut into chunks
- 2 red capsicums bell peppers, cut into chunks
- 1 red onion cut into chunks
- 1 corn cob
- Extra virgin olive oil for roasting
- Sea salt and pepper to taste
- 500 g cooked black beans 2 x 400 g (14 oz cans black beans, drained and rinsed
- 3 spring onions green onions/scallions, finely sliced
- 1 jalapeño finely sliced, optional
- 1 avocado diced
CORIANDER + LIME DRESSING
- 1 generous cup fresh coriander cilantro leaves or use flat-leaf parsley
- 60 ml fresh lime juice or verjuice
- 3 tablespoons extra virgin olive oil or avocado oil
- 1 tablespoon pure maple syrup plus a little more to taste if needed
- ½ teaspoon freshly grated ginger
- splash green tabasco optional
- Sea salt and pepper to taste
TO SERVE - optional extras
- chopped avocado
- Feta
- Greek yoghurt
- soft flatbread
- corn chips or nacho chips SO GOOD
Method
- PREHEAT your oven to 200°C fan / 400°F. Line two large baking trays with baking paper.
- PREPARE THE VEGETABLES by combining the sweet potato, capsicum and red onion in a large bowl. Drizzle with a little olive oil and season with sea salt and pepper.
- ROAST the vegetables on the prepared baking tray. Add the whole corn cob to the tray and roast for 30 minutes, or until the sweet potato is tender and beautifully golden around the edges.
- MAKE THE DRESSING by blending the coriander, lime juice, olive or avocado oil, maple syrup, ginger, tabasco, sea salt and pepper until vibrant and combined. Taste and adjust the seasoning or maple syrup if needed.
- ASSEMBLE by adding the roasted sweet potato, capsicum and red onion to a large serving bowl.
- Slice the roasted corn kernels from the cob and add them to the bowl along with the black beans and spring onions.
- DRESS the salad with the coriander-lime dressing and gently toss until everything is beautifully coated.
- SERVE topped with diced avocado, feta, and a few extra coriander leaves, sliced jalapeño or fresh lime.
- Enjoy immediately or allow the salad to sit for a little while so all those gorgeous flavours can mingle.
NOTES + INSPIRATION
ADD SOME CRUNCH
Serve with a handful of nacho chips scattered over the top, plus a generous dollop of thick Greek yoghurt. The combination of crunchy, creamy, spicy and zesty is SO good. BOOST THE PROTEIN
Use 2 cans of black beans for extra plant protein and fibre. For an even higher-protein meal, top with cooked shredded chicken or grilled fish. MAKE IT CREAMY
Serve with a generous spoonful of thick natural or Greek yoghurt. For a dairy-free option, try unsweetened coconut yoghurt or creamy avocado. DON’T LIKE CORIANDER?
No problem. Flat-leaf parsley makes a beautiful fresh alternative. MAKE IT A MEAL
Serve as it is, spoon over Greek yoghurt or pair with warm flatbread. It also makes a beautiful side alongside grilled chicken or fish. MEAL PREP
This salad keeps beautifully and the flavours develop as it sits. Store the avocado separately and add it just before serving so it stays fresh and vibrant. CHANGE UP THE BEANS
Cannellini beans, kidney beans or chickpeas can be used in place of black beans, or combine a few different varieties for even more plant diversity.
Serve with a handful of nacho chips scattered over the top, plus a generous dollop of thick Greek yoghurt. The combination of crunchy, creamy, spicy and zesty is SO good. BOOST THE PROTEIN
Use 2 cans of black beans for extra plant protein and fibre. For an even higher-protein meal, top with cooked shredded chicken or grilled fish. MAKE IT CREAMY
Serve with a generous spoonful of thick natural or Greek yoghurt. For a dairy-free option, try unsweetened coconut yoghurt or creamy avocado. DON’T LIKE CORIANDER?
No problem. Flat-leaf parsley makes a beautiful fresh alternative. MAKE IT A MEAL
Serve as it is, spoon over Greek yoghurt or pair with warm flatbread. It also makes a beautiful side alongside grilled chicken or fish. MEAL PREP
This salad keeps beautifully and the flavours develop as it sits. Store the avocado separately and add it just before serving so it stays fresh and vibrant. CHANGE UP THE BEANS
Cannellini beans, kidney beans or chickpeas can be used in place of black beans, or combine a few different varieties for even more plant diversity.
