Plant-based Protein

Sweet Potato and Bean Salad with Quinoa

5
Average: 5 (4 votes)
(4 votes)
Sweet Potato and Bean Salad with Quinoa

Sweet potato and bean salad with quinoa - Colorful feast for the palate with many vital substances

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Health Score:
10,0 / 10
Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
Calories:
423
calories
Calories

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.

1 serving contains
(Percentage of daily recommendation)
Calorie423 kcal(20 %)
Protein15 g(15 %)
Fat13 g(11 %)
Carbohydrates60 g(40 %)
Sugar added0 g(0 %)
Roughage14.8 g(49 %)
Vitamin A1.3 mg(163 %)
Vitamin D0 μg(0 %)
Vitamin E6.1 mg(51 %)
Vitamin K6 μg(10 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.1 mg(9 %)
Niacin4.2 mg(35 %)
Vitamin B₆0.4 mg(29 %)
Folate65 μg(22 %)
Pantothenic acid1.3 mg(22 %)
Biotin7.1 μg(16 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C38 mg(40 %)
Potassium1,062 mg(27 %)
Calcium88 mg(9 %)
Magnesium146 mg(49 %)
Iron4.2 mg(28 %)
Iodine4 μg(2 %)
Zinc2.2 mg(28 %)
Saturated fatty acids1.9 g
Uric acid102 mg
Cholesterol0 mg
Complete sugar7 g

Ingredients

for
4
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
How healthy are the main ingredients?
Sweet potatoKidney beansQuinoaolive oilsaltonion

Preparation steps

1.

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.

2.

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.

3.

Peel and finely dice onion and garlic. Halve chili pepper lengthwise, remove seeds, wash and chop.

4.

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.

5.

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.