Sweet Potato and Bean Salad with Quinoa
Sweet potato and bean salad with quinoa - Colorful feast for the palate with many vital substances
Healthy, because
Even smarter
Nutritional values
The abundant anthocyanins and carotenoids in sweet potatoes make the orange vegetable a super cell protector. Quinoa scores with lots of plant-based iron, and beans provide us with high-quality protein.
The salad also tastes really good with other legumes: try chickpeas, beluga lentils or peas.
(Percentage of daily recommendation)
| Calorie | 423 cal. | (20 %) | ||
| Protein | 15 g | (15 %) | ||
| Fat | 13 g | (11 %) | ||
| Carbohydrates | 60 g | (40 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 14.8 g | (49 %) |
| Vitamin A | 1.3 mg | (163 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 6.1 mg | (51 %) | ||
| Vitamin K | 6 μg | (10 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 4.2 mg | (35 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 65 μg | (22 %) | ||
| Pantothenic acid | 1.3 mg | (22 %) | ||
| Biotin | 7.1 μg | (16 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 38 mg | (40 %) | ||
| Potassium | 1,062 mg | (27 %) | ||
| Calcium | 88 mg | (9 %) | ||
| Magnesium | 146 mg | (49 %) | ||
| Iron | 4.2 mg | (28 %) | ||
| Iodine | 4 μg | (2 %) | ||
| Zinc | 2.2 mg | (28 %) | ||
| Saturated fatty acids | 1.9 g | |||
| Uric acid | 102 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 7 g |
Ingredients
- Ingredients
- 14 ozs Sweet potato (1 sweet potato)
- 4 Tbsps olive oil
- 4 ozs Quinoa
- salt
- 1 onion
- 2 garlic cloves
- 1 red chili pepper
- 14 ozs Kidney beans (can; drained weight)
- ½ lemon (juice)
- ½ tsp ground Cumin
- ½ tsp ground cilantro
- 1 tsp ground Turmeric
- peppers
Preparation steps
Clean and peel the sweet potato and cut into approx. 3/4-inch cubes. Mix in a bowl with 2 Tbsp. oil, spread on a baking tray covered with baking paper, and bake in a preheated oven at 200 °C / 400 ˚F for 15-20 minutes.
Meanwhile, rinse quinoa with water and cook in 2.5 times the amount of salted water for about 15 minutes until al dente. Allow to cool.
Peel and finely dice onion and garlic. Halve chili pepper lengthwise, remove seeds, wash and chop.
Rinse kidney beans in a colander and drain well. Heat remaining oil in a frying pan. Sauté onion and garlic for 2 minutes over medium heat. Then add chile and sauté for 2 minutes.
Deglaze with lemon juice, add spices, mix in beans and heat over medium heat for 2 minutes. Remove from heat, stir in drained quinoa and sweet potato, and season with salt and pepper. Serve salad arranged in bowls.
