Open Arms of Minnesota

Weekly Recipe #211: Peruvian Sweet Potato & Black Bean Salad

by Sara Torrence, Dietetic Intern [The University of Minnesota – The Emily Program]

A simple, fresh salad has a place at the table during all seasons. This is a family favorite in our household and can be customized in many ways. It is simple to make and great for kids!

This salad is low in calories, fat, and sodium, making it a heart-healthy option. It also features a significant amount of fiber to support a regular GI tract and maintain a healthy weight, therefore lowering one’s risk for diabetes and heart disease. The black beans provide a great source of protein, which has many important functions in the body. Protein improves brain function, regulates blood pressure, cardiovascular health, disease prevention, sleep, and longevity.

Peruvian Sweet Potato & Black Bean Salad

Adapted from Food & Nutrition Magazine

(Serves: 8 as a side dish, 4 as a main course)

Ingredients:

  • 1 ½ lbs. red sweet potatoes, peeled and cut into ½-inch cubes
  • 1 cup canned black beans, well rinsed and drained (try low sodium)
  • 1 cup frozen yellow corn, thawed
  • ½ cup yellow onion, diced
  • ½ tsp. ground cumin
  • 1 tbsp. lime zest
  • ½ tsp. kosher salt
  • ¼ tsp. black pepper
  • ¼ cup fresh cilantro leaves, chopped
  • 2 tbsp. fresh lime juice
  • 1 tbsp. plain nonfat Greek yogurt
  • 1 tbsp. light mayonnaise
  • 1 tbsp. honey

Directions:

  1. Preheat oven to 400 degrees F.
  2. Toss cubed sweet potatoes with olive oil and place on a lined baking sheet.
  3. Roast sweet potatoes for 20 minutes, stirring occasionally until potatoes are fork-tender, but not browned. Set aside to cool.
  4. In a medium bowl, combine the beans, corn, onion, cumin, lime zest, salt, pepper, and cilantro.
  5. Add cooled sweet potatoes and gently stir to combine.
  6. In a small bowl, whisk together the lime juice, yogurt, mayonnaise and honey to make a dressing.
  7. Pour the dressing over the salad and stir until evenly combined.

Nutritional Information:

(Serving size: 5 ounces) Per serving: 123 calories; 2 g total fat; 0 g sat. fat; 1 mg chol.; 154 mg sodium; 24 g carbohydrates; 4 g fiber; 7 g sugars; 4 g protein; 306 mg potassium; 71 mg phosphate

More from Open Arms

Open Arms delivery driver.

Open Arms Expands Delivery Zone

New Open arms st. paul kitchen and campus prompts delivery zone expansion to serve more clients in northeast and east metro MINNEAPOLIS, MN (September 12, 2023) — Since opening the St. Paul Kitchen and Campus in January of this year, Open Arms of Minnesota

Read More »

Dîner de Gratitude Pop-Up Dinner!

You’re invited to a French-style Pop-Up Dinner entitled Dîner de Gratitude being held on Thursday, Oct. 5 at 6:30 p.m. at the Minneapolis Kitchen and Campus.