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Lunch | Dinner | Side

Sweet Potato and Black Bean Salad

  • 15 Mins

    Prep Time

  • 30-40 Mins

    Cook Time

  • 8

    Servings

  • 341

    Calories

  • 21g

    Fat

  • 34g

    Carbs

  • 8g

    Protein

Recommended For:

Multiple Sclerosis

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Ingredients

  • 4 Large Sweet Potatoes, peeled and cut into chunks
  • 4 Tbsp Extra Virgin Olive Oil
  • 2 (15oz) Cans Black Beans, drained and rinsed
  • 1 Cup Chopped Bell Pepper, any color will work
  • ½ Cup Chopped Red Onion
  • ½ Cup Chopped Celery
  • ½ Cup Chopped Fresh Cilantro, more if desired
  • ⅔ Cup Chopped Walnuts
  • - Dressing -
  • 4 Tbsp Extra Virgin Olive Oil
  • Zest of 1 Lime
  • 2 Limes, juiced
  • ½ Tsp Ground Cumin
  • Pinch of Red Pepper Flakes
  • Salt and Pepper, to taste

What You’ll Need

  • Vegetable Peeler

  • Cutting Board

  • Knife

  • Can Opener

  • Colander

  • Large Baking Sheet

  • Cooling Rack

  • Oven Mitts

  • Large Mixing Bowl

  • Mixing Spoon

  • Spatula

  • Measuring Cups

  • Measuring Spoons

  • Citrus Zester

  • NNuts:

    Replace the walnuts with sunflower seeds.

Instructions

  • 1.

    Wash Hands Wash hands with soap and water.

  • 2.

    Roast Sweet Potatoes Preheat the oven to 375°F. Toss the sweet potatoes with olive oil and a pinch of salt. Roast on a baking sheet, in a single layer, for 30-40 minutes. Toss every 15 minutes. Let cool to room temperature.

  • 3.

    Prepare the Dressing While the potatoes are roasting, prepare the dressing. In a small mixing bowl, combine dressing ingredients.

  • 4.

    Combine Salad To a large mixing bowl combine black beans, bell pepper, onion, celery and cilantro. Add potatoes once cooled. Pour dressing over top and mix to combine. Sprinkle the top with walnuts.

  • 5.

    Enjoy! Enjoy at room temperature or chilled.

  • 6.

    Wash Hands Wash hands with soap and water.

Recipe adapted from bluezones.com

Nourishment Notes

Sweet Potatoes

Sweet potatoes are a healthy source of carbohydrates to promote energy levels, which can sometimes be low from certain MS medications. They also contain nutrients to help decrease inflammation associated with multiple sclerosis.

Walnuts

Walnuts are one of the few plant-based sources of omega-3 fatty acids. These types of fats are important for heart and brain health, as well as reducing inflammation associated with multiple sclerosis.

Black Beans

Black beans contain fiber that may help lower cholesterol and promote heart health. They may also help lower inflammation associated with multiple sclerosis.

Cilantro

Cilantro is an anti-inflammatory herb and known to help relieve stomach upset and nausea, two common side effects from certain MS medications.

Fatigue Buster

  • Peel & Chop Sweet Potatoes In Advance

    The sweet potatoes can be peeled and chopped 1-2 days prior to cooking. They could also be roasted 1 day in advance.

  • Purchase Pre-Chopped Ingredients

    Purchase pre-chopped ingredients (walnuts, celery, onion) to help save time.

  • Ask for Assistance

    Ask a friend or family member to help prepare this entrée if feeling fatigued or low on energy.

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