Green Bean Salad with Roasted Sweet Potato
Sweet potatoes owe their bright color to beta-carotene, an antioxidant whic helps protect the body's cells against free radical damage. Meanwhile green beans are rich in nerve-strengthening B group vitamins.
You can also prepare this salad with normal potatoes.
(Percentage of daily recommendation)
| Calorie | 630 cal. | (30 %) | ||
| Protein | 20 g | (20 %) | ||
| Fat | 43 g | (37 %) | ||
| Carbohydrates | 42 g | (28 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 8.5 g | (28 %) |
| Vitamin A | 1.6 mg | (200 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 10.8 mg | (90 %) | ||
| Vitamin K | 67.3 μg | (112 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 6.6 mg | (55 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 106 μg | (35 %) | ||
| Pantothenic acid | 1.7 mg | (28 %) | ||
| Biotin | 21.2 μg | (47 %) | ||
| Vitamin B₁₂ | 0.2 μg | (7 %) | ||
| Vitamin C | 51 mg | (54 %) | ||
| Potassium | 942 mg | (24 %) | ||
| Calcium | 320 mg | (32 %) | ||
| Magnesium | 118 mg | (39 %) | ||
| Iron | 3.6 mg | (24 %) | ||
| Iodine | 47 μg | (24 %) | ||
| Zinc | 2.5 mg | (31 %) | ||
| Saturated fatty acids | 12.1 g | |||
| Uric acid | 95 mg | |||
| Cholesterol | 35 mg |
Ingredients
- Ingredients
- 1 small Sweet potato
- salt
- peppers
- Cumin
- 3 Tbsps olive oil
- 1 Tbsp Sesame seeds
- 8 ozs Green beans (frozen; thawed)
- 8 ozs White bean (drained weight)
- 2 Tbsps Walnut
- 1 red onion
- 2 stalks parsley
- 2 Tbsps balsamic vinegar
- 1 pinch Raw cane sugar
- ¾ cup Feta
The video for the recipe
Preparation steps
Wash the sweet potato thoroughly, halve, quarter and cut into pieces. Place on a baking tray lined with baking paper and season with salt, pepper and cumin. Sprinkle with 1 tablespoon of oil and sprinkle with sesame seeds. Bake in a preheated oven at 390°F for 25-30 minutes.
At the same time, cook the green beans in plenty of boiling salted water for 5-10 minutes until al dente. Drain and set aside.
In the meantime, rinse white beans under cold water and let them drip off. Coarsely chop the walnuts. Peel and halve the onion and cut into fine rings. Wash parsley, shake dry and chop. Mix balsamic vinegar with remaining oil and 1 pinch of raw cane sugar and season with salt and pepper.
Mix the beans, walnuts, parsley and onion rings with the dressing. Add roasted sweet potatoes and feta crumbs.