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