In this vibrant, nutrient-dense dish, black beans take center stage! As the main source of plant-based protein, they make the salad incredibly satisfying and provide essential nutrients to support healthy energy levels and daily muscle maintenance. Their naturally creamy texture pairs perfectly with caramelized, roasted sweet potato and crisp, fresh vegetables.
To tie everything together, the salad is tossed in a bright, tangy citrus dressing made from freshly squeezed lime juice, orange juice, and a touch of honey. Chopped peanuts add a delightful crunch, while fresh cilantro and red onion deliver bold, herby, and tangy flavors. It is a wonderfully easy, filling option for lunch or dinner—especially for those looking to add more plant-powered protein to their diet—and it all comes together in just 30 minutes!
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Black Bean Salad for Blood Sugar Control
Course: SaladCuisine: Southwestern-InspiredDifficulty: Easy4
servings20
minutes30
minutes597
kcalIngredients
1 medium sweet potato, scrubbed and cut into 1/2-inch pieces (about 2 1/4 cups)
2 teaspoons extra-virgin olive oil plus 1/4 cup, divided
3/4 teaspoon ground allspice
1/2 teaspoon ground cumin
1 1/8 teaspoons salt, divided
3 tablespoons lime juice (from 2 medium limes)
2 tablespoons orange juice (from 1 small orange)
1 teaspoon honey
1 medium clove garlic, grated (about 1/2 teaspoon)
2 (15-ounce) cans no-salt-added black beans, rinsed
1 medium red bell pepper, chopped (about 1 cup)
1/2 cup finely chopped red onion
1/2 cup chopped fresh cilantro
1/2 cup chopped unsalted roasted peanuts
1 small jalapeño pepper, thinly sliced into half-moons (optional)
1 large romaine lettuce heart, chopped (about 5 cups)
Directions
- Roast the Sweet Potatoes: Preheat your oven to 425°F. Toss the chopped sweet potatoes with 2 teaspoons of the olive oil, the ground allspice, ground cumin, and 1/8 teaspoon of the salt on a large rimmed baking sheet. Roast until browned and tender, about 20 minutes.
- Mix the Dressing and Bean Salad: Meanwhile, whisk the 3 tablespoons of lime juice, 2 tablespoons of orange juice, 1 teaspoon of honey, the grated garlic, the remaining 1/4 cup of olive oil, and the remaining 1 teaspoon of salt in a large bowl. Add the rinsed black beans, chopped red bell pepper, red onion, cilantro, peanuts, and the sliced jalapeño (if using); toss well to coat.
- Assemble and Serve: When ready to serve, add the warm roasted sweet potatoes and the chopped romaine lettuce to the bean mixture; toss gently to combine completely.
Notes
- Make-Ahead Tip: You can prepare the recipe through step 2 up to a day in advance! Simply store the roasted sweet potatoes and the dressed bean mixture in separate airtight containers in the refrigerator. Proceed with step 3 (adding the romaine lettuce and sweet potatoes) right before serving to keep the greens perfectly crisp.
- Customizations: Readers love customizing this base! Try adding fresh avocado slices, late-summer veggies like cucumbers and tomatoes, or an extra protein boost like grilled chicken or shrimp.
- Sodium Control: If you are sensitive to sodium or managing your salt intake, you can easily halve the salt used in the dressing to suit your dietary needs.
- Nutrition Information (per serving): 597 Calories, 27g Fat, 74g Carbs, 23g Protein.
