(Recipe) Sweet Potato Bean Salad - Video Demo

Dan Wilda, Chef at Aurora Zilber Hospice, and Heather Klug, Registered Dietitian at the Karen Yontz Women’s Cardiac Awareness Center and Aurora St. Luke’s Medical Center, explain how to make Sweet Potato Bean Salad.

Beans are a meat alternative that’s high in fiber, high in protein and nutrient dense. Beans are versatile, have a long shelf life and are inexpensive.

Introducing different meatless entrees into your meals during the week will provide a flavorful variety along with a number of health benefits.

Ingredients

1½ sweet potatoes, peeled, 1-inch diced
6 ounces black beans, drained, rinsed
6 ounces garbanzo beans, drained, rinsed
2 ounces lime juice
⅓ cup mint
1 tablespoon garlic, minced
½ cup green onion, sliced
¼ cup red pepper, julienned
¼ cup yellow pepper, julienned
1 cup grape tomatoes, halved
3 cups spring mix
1 cup arugula
1 tablespoon balsamic vinegar
2 teaspoons olive oil
½ teaspoon black pepper
1 teaspoon kosher salt
1 fresh lime, cut into 12 wedges

Instructions

  1. Sprinkle sweet potatoes with half the salt and roast in 375° F oven until tender. Remove and cool.
  2. Wisk together juice, garlic, oil, salt, vinegar and black pepper.
  3. Mix lettuce, peppers, potatoes, beans, green onions and tomatoes.
  4. Toss all ingredients to coat.
  5. Plate and garnish with lime wedges.

Nutritional Information

Yields 6 servings
Calories 260
Total fat 3.8 grams
Trans fats 0
Sodium 532 milligrams

Eat Beans for Your…

Heart

Beans do not contain any saturated fat, trans fat or cholesterol. Beans contain soluble fiber, which has been shown to lower LDL cholesterol.

Blood Sugar

Beans contain complex carbohydrates, which digest more slowly than refined carbohydrates. The slow digestion allows for tighter control on blood sugars.

Weight

Beans give a feeling of fullness faster and satisfy hunger for a longer period of time than foods with refined carbohydrates.

Gut

The insoluble fiber absorbs water into the stool. The bulking of the stool puts pressure onto the colon, causing the contents to move faster.

Wallet

Beans are packed with nutrition and are inexpensive. A serving of dry beans is about 6 cents. The flavor of beans mixes well with a variety of dishes, so they can be prepared in many different ways.

Tips for Including More Beans

  • Add them as a topping on salads.
  • Try eating them as a side dish cold with vinaigrette or hot with different spices, such as cumin, paprika or pepper.
  • Use them in place of meat in tacos, casseroles, bean burgers, soups and stews.

Many international dishes, such as Indian daals, Moroccan stews and Hispanic beans and rice use beans as their base. Be adventurous. Find a recipe for a new bean dish to try with some international flavor. You may find a new favorite food!

Meet the Author

Dan Wilda is the chef at Aurora At Home Zilber Family Hospice in Wauwatosa, WI.

Read more posts from this author

The information presented in this site is intended for general information and educational purposes. It is not intended to replace the advice of your own physician. Contact your physician if you believe you have a health problem.

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