Loaded Sweet Potato with Bean Salad
Loaded Sweet Potato with Bean Salad
Ingredients
For the Sweet Potatoes
- 4 sweet potatoes, medium-sized
- 1 tablespoon olive oil
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper, freshly ground
For the Dense Bean Salad
- 1 can chickpeas, 15-ounce, rinsed and drained
- 1 can cannellini beans, 15-ounce, rinsed and drained
- 1 1/2 cups cherry tomatoes, halved
- 1/4 cup red onion, finely diced
- 1/2 cup mozzarella pearls, small, or crumbled feta cheese
- 1/4 cup fresh parsley, chopped
- 1/4 cup fresh cilantro, chopped
For the Lemon Herb Dressing
- 1/4 cup olive oil, extra virgin
- 2 tablespoons lemon juice, freshly squeezed
- 1 teaspoon Dijon mustard
- 1 clove garlic, minced
- 1/2 teaspoon dried oregano
- 1/4 teaspoon salt
- 1/8 teaspoon black pepper, freshly ground
Instructions
- 1
Preheat oven to 400°F (200°C). Wash the sweet potatoes thoroughly. Pierce each sweet potato several times with a fork. Rub them with 1 tablespoon of olive oil, salt, and pepper.
⏱️ 5 min•🌡️ 400
- 2
Place the sweet potatoes directly on the oven rack or on a baking sheet. Bake for 45-60 minutes, or until very tender when pierced with a fork.
⏱️ 60 min•🌡️ 400
- 3
Once baked, remove the sweet potatoes from the oven and let them cool completely at room temperature. This step is crucial for developing resistant starch. Once cooled, you can refrigerate them for at least 1 hour, or up to 3-4 days, before reheating.
⏱️ 120 min
- 4
While the sweet potatoes are cooling, prepare the bean salad. In a large bowl, combine the rinsed and drained chickpeas, cannellini beans, halved cherry tomatoes, diced red onion, mozzarella pearls (or crumbled feta), chopped parsley, and chopped cilantro.
⏱️ 10 min
- 5
Prepare the lemon herb dressing. In a small bowl, whisk together the extra virgin olive oil, lemon juice, Dijon mustard, minced garlic, dried oregano, salt, and black pepper until well combined.
⏱️ 5 min
- 6
Pour the dressing over the bean salad ingredients. Toss gently to ensure all ingredients are evenly coated. Taste and adjust seasoning if necessary.
⏱️ 5 min
- 7
To serve, reheat the cooled sweet potatoes. You can microwave them for 2-3 minutes, or bake them in a 375°F (190°C) oven for 15-20 minutes, until heated through. Slice each sweet potato lengthwise, being careful not to cut all the way through.
⏱️ 10 min•🌡️ 375
- 8
Fluff the inside of the sweet potato with a fork. Generously spoon the dense bean salad into each sweet potato. Serve immediately.
⏱️ 5 min
Kitchen Tools
Nutrition Facts (per serving)
Loaded Sweet Potato with Bean Salad
Ingredients
For the Sweet Potatoes
- 4 sweet potatoes, medium-sized
- 1 tablespoon olive oil
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper, freshly ground
For the Dense Bean Salad
- 1 can chickpeas, 15-ounce, rinsed and drained
- 1 can cannellini beans, 15-ounce, rinsed and drained
- 1 1/2 cups cherry tomatoes, halved
- 1/4 cup red onion, finely diced
- 1/2 cup mozzarella pearls, small, or crumbled feta cheese
- 1/4 cup fresh parsley, chopped
- 1/4 cup fresh cilantro, chopped
For the Lemon Herb Dressing
- 1/4 cup olive oil, extra virgin
- 2 tablespoons lemon juice, freshly squeezed
- 1 teaspoon Dijon mustard
- 1 clove garlic, minced
- 1/2 teaspoon dried oregano
- 1/4 teaspoon salt
- 1/8 teaspoon black pepper, freshly ground
Instructions
- 1
Preheat oven to 400°F (200°C). Wash the sweet potatoes thoroughly. Pierce each sweet potato several times with a fork. Rub them with 1 tablespoon of olive oil, salt, and pepper.
⏱️ 5 min•🌡️ 400 - 2
Place the sweet potatoes directly on the oven rack or on a baking sheet. Bake for 45-60 minutes, or until very tender when pierced with a fork.
⏱️ 60 min•🌡️ 400 - 3
Once baked, remove the sweet potatoes from the oven and let them cool completely at room temperature. This step is crucial for developing resistant starch. Once cooled, you can refrigerate them for at least 1 hour, or up to 3-4 days, before reheating.
⏱️ 120 min - 4
While the sweet potatoes are cooling, prepare the bean salad. In a large bowl, combine the rinsed and drained chickpeas, cannellini beans, halved cherry tomatoes, diced red onion, mozzarella pearls (or crumbled feta), chopped parsley, and chopped cilantro.
⏱️ 10 min - 5
Prepare the lemon herb dressing. In a small bowl, whisk together the extra virgin olive oil, lemon juice, Dijon mustard, minced garlic, dried oregano, salt, and black pepper until well combined.
⏱️ 5 min - 6
Pour the dressing over the bean salad ingredients. Toss gently to ensure all ingredients are evenly coated. Taste and adjust seasoning if necessary.
⏱️ 5 min - 7
To serve, reheat the cooled sweet potatoes. You can microwave them for 2-3 minutes, or bake them in a 375°F (190°C) oven for 15-20 minutes, until heated through. Slice each sweet potato lengthwise, being careful not to cut all the way through.
⏱️ 10 min•🌡️ 375 - 8
Fluff the inside of the sweet potato with a fork. Generously spoon the dense bean salad into each sweet potato. Serve immediately.
⏱️ 5 min