Caribbean Sweet Potato-and-Black Bean Salad

Vegetarian
Vegan
Gluten Free
Dairy Free
Very Healthy
Health score
81%
Caribbean Sweet Potato-and-Black Bean Salad
45 min.
3
219kcal

Suggestions

Ingredients

  • 0.3 cup banana chutney (such as Busha Browne's Original)
  • 15 ounce black beans rinsed drained canned
  • teaspoon dijon mustard 
  •  garlic clove minced
  • 0.5 cup green onions divided sliced
  • tablespoons juice of lime fresh
  • teaspoons olive oil 
  • 0.1 teaspoon pepper 
  • 0.1 teaspoon salt 
  • cups torn spinach 
  • cup sweet potatoes and into cubed peeled ()

Equipment

  • bowl
  • whisk

Directions

  1. Steam sweet potato, covered, 5 minutes or until tender, and cool.
  2. Combine chutney and next 6 ingredients (chutney through garlic) in a large bowl; stir well with a whisk.
  3. Add sweet potato, 1/4 cup onions, and beans; stir well to coat.
  4. Place 1 cup spinach on each of 3 plates; top with 2/3 cup bean mixture.
  5. Sprinkle evenly with 1/4 cup onions.

Nutrition Facts

Calories219kcal
Protein18.77%
Fat13.23%
Carbs68%

Properties

Glycemic Index
90.26
Glycemic Load
6.28
Inflammation Score
-10
Nutrition Score
24.609565175098%

Flavonoids

Catechin
0.76mg
Eriodictyol
0.22mg
Hesperetin
0.9mg
Naringenin
0.04mg
Apigenin
0.01mg
Luteolin
0.23mg
Kaempferol
2.16mg
Myricetin
0.14mg
Quercetin
3.05mg

Nutrients percent of daily need

Calories:219.26kcal
10.96%
Fat:3.36g
5.17%
Saturated Fat:0.53g
3.3%
Carbohydrates:38.87g
12.96%
Net Carbohydrates:26.19g
9.52%
Sugar:4.1g
4.55%
Cholesterol:0mg
0%
Sodium:710.85mg
30.91%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:10.73g
21.46%
Vitamin A:9289.24IU
185.78%
Vitamin K:182.1µg
173.43%
Fiber:12.68g
50.73%
Folate:163.87µg
40.97%
Manganese:0.81mg
40.53%
Vitamin C:20.86mg
25.29%
Potassium:863.5mg
24.67%
Magnesium:93.1mg
23.27%
Iron:4.13mg
22.96%
Copper:0.41mg
20.49%
Phosphorus:202.4mg
20.24%
Vitamin B1:0.28mg
18.48%
Vitamin B2:0.28mg
16.48%
Vitamin B6:0.3mg
15.14%
Calcium:109.95mg
11%
Vitamin E:1.24mg
8.28%
Zinc:1.17mg
7.82%
Vitamin B3:1.55mg
7.73%
Vitamin B5:0.71mg
7.14%
Selenium:3.36µg
4.8%
Source:My Recipes