Boiled Sweet Potato & Black Bean Salad
This vibrant Boiled Sweet Potato & Black Bean Salad is a satisfying, nutrient-dense meal perfect for lunch or a light dinner. Boiling and cooling the sweet potato helps maintain a moderate glycemic index, while black beans provide a hearty dose of fiber and plant-based protein.
For 4 servings
Prepare the sweet potato: Wash, peel (if desired, though skin-on is fine), and dice the sweet potato into uniform 1/2-inch cubes. This ensures even cooking.
Boil the sweet potato: Bring a medium pot of generously salted water to a rolling boil. Add the diced sweet potato and cook for 5-7 minutes, or until just tender when pierced with a fork but still holding its shape. Do not overcook. Drain immediately and rinse under cold water to stop the cooking process. Spread the cooled sweet potato cubes on a plate or baking sheet to cool completely, about 10-15 minutes.
Prepare other ingredients: While the sweet potato cools, rinse and thoroughly drain the canned black beans. Finely dice the red onion; if you prefer a milder onion flavor, soak the diced onion in a small bowl of cold water for 5 minutes, then drain well. Chop the fresh cilantro.
Make the dressing: In a small bowl, whisk together the olive oil, fresh lime juice, ground cumin, smoked paprika (if using), 1/2 tsp salt, and 1/4 tsp black pepper until well combined.
Assemble the salad: In a large mixing bowl, combine the completely cooled sweet potato cubes, rinsed black beans, diced red onion, and chopped cilantro. Pour the prepared dressing over the salad ingredients.
Toss and serve: Gently toss all the ingredients together until everything is evenly coated with the dressing. Taste and adjust seasoning with additional salt, pepper, or lime juice if needed. Serve immediately or chill in the refrigerator for at least 30 minutes for flavors to meld.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1Don't Overcook Sweet Potato: The key to a good salad texture is sweet potato that's tender but firm. Overcooked sweet potato will become mushy.
- 2Cool Completely: Ensure the sweet potato is fully cooled before mixing into the salad. This prevents the salad from becoming warm and helps maintain its crispness.
- 3Mellow the Onion: If you find red onion too pungent, soaking it in cold water for 5-10 minutes before adding to the salad significantly reduces its sharp bite.
- 4Make Ahead: This salad holds up well in the refrigerator for 2-3 days. The flavors often improve after a few hours or overnight, making it excellent for meal prep.
Adapt it for your goals.
Protein Boost
Add grilled chicken, shrimp, or crumbled firm tofu for an extra protein punch, making it a more substantial main course.
Vegetable AdditionsVegetable Additions
Incorporate other colorful vegetables like diced bell peppers (red, yellow, or orange), corn kernels (fresh or frozen and thawed), or diced avocado for added creaminess and nutrients.
Spicy KickSpicy Kick
For those who enjoy heat, add a pinch of cayenne pepper or a finely minced jalapeño to the dressing, or a dash of your favorite hot sauce before serving.
Why this is on our healthy list.
Rich in Fiber
Black beans and sweet potatoes are excellent sources of dietary fiber, promoting digestive health, aiding in satiety, and helping to regulate blood sugar levels.
Abundant in Vitamins and Minerals
Sweet potatoes provide Vitamin A (beta-carotene), Vitamin C, and potassium, while black beans offer iron, magnesium, and folate, contributing to overall well-being.
Low Glycemic Index (GI) Friendly
Boiling and cooling sweet potatoes can lower their glycemic index compared to roasting, making this salad a good option for managing blood sugar levels.
Frequently asked questions
While fresh is recommended for best texture and flavor, you can use canned sweet potatoes if well-drained and rinsed, though the texture might be softer and the GI benefits less pronounced.
