Rustic Sweet Potato Salad

Rustic Sweet Potato Salad Recipe - Under the Monkey Bars Blog

Sometimes happy accidents happen in my kitchen. A few weeks ago, I was staring into my refrigerator willing the shiny appliance to make me some lunch. I ended up mixing together some left overs with a can of beans and Rustic Sweet Potato Salad was born.

This recipe is a perfect make ahead lunch to grab before work, or an easy Meatless Monday dinner. Serve it over a bed of arugula or just dig in with a spoon. Maybe add a fried egg and try it for breakfast. You can eat this Rustic Sweet Potato Salad anytime!

Next time you have the oven on, throw in a few sweet potatoes (roughly 400 degrees for about 45 minutes). Sweet potatoes are lower on the glycemic index than regular potatoes and are full of vitamins (A, C, B6 and potassium). Add in some black beans for fiber and protein; then onion and pepper for crunch. The recipe is naturally gluten free, vegan, vegetarian, nut free, dairy free, refined sugar free, and delicious! 

Rustic Sweet Potato Salad comes together quickly. Mix it in one bowl for easy clean up. I always start with the dressing and just whisk it at the bottom of the bowl. Don’t worry about cutting everything perfectly; that’s what makes it rustic! Be generous with the sea salt. Maybe even add a few cracks of Himalayan pink salt when serving.

Cómelo todo!

Rustic Sweet Potato Salad
Serves 2
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Maple Vanilla Vinaigrette
  1. 3 tablespoons extra virgin olive oil
  2. 2 tablespoons apple cider vinegar
  3. 1 tablespoon pure maple syrup
  4. 1 teaspoon vanilla
  5. Sea salt and pepper to taste
Salad
  1. 1 can of black beans, rinsed and drained
  2. 1/2 cup chopped red pepper
  3. 1 cup of cooked, cubed sweet potato (skin on!)
  4. 1/4 cup finely chopped red onion
Instructions
  1. 1. Whisk together vinaigrette ingredients in a medium sized bowl.
  2. 2. Add black beans, pepper, sweet potato, and red onion.
  3. 3. Gently stir to combine.
  4. 4. Serve chilled, warm, or at room temperature.
Notes
  1. - Use organic ingredients when possible.
  2. - Double the dressing ingredients for another day's garden salad.
  3. - Always check your labels: sometimes canned beans are full sodium. I love Eden Organic because there's no added salt.
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Tuscan White Beans

Tuscan White Beans Recipe - Under the Monkey Bars

Recipe time! Tuscan White Beans is a solid recipe I’ve been making all summer. You’re going to love it – even if you’re not a big bean person.

Tuscan White Beans is a super easy side dish that compliments fish or chicken beautifully with a green vegetable like broccoli or zucchini. Add a little extra water and a handful of leafy greens like spinach or kale to make it a main dish.

You can keep these simple ingredients on hand and make Tuscan White Beans anytime. The dish comes together really fast. Cook it whenever you have time because it doesn’t need to be served hot. I throw it together while I’m baking muffins or cooking dinner. Tuscan White Beans will keep in the refrigerator for 5 days but these beans never last in our house more than a day or two!

The recipe calls for cannellini beans, which are white Italian kidney beans that you can buy in both dry and canned forms. It’s healthiest to soak dry beans and cook them yourself, but there’s not always time. Sometimes you need homemade shortcuts and Tuscan White Beans is just the dish. This recipe gives you the benefits of cannellini beans without the extra steps.

Packed with protein and fiber, Tuscan White Beans are low in fat and contain negligible sugar (just a smidgen from the tomato). The dish is vegan, vegetarian, dairy free, nut free, soy free, and naturally gluten free.

Fresh rosemary adds so much flavor to this dish. I used a ton of rosemary sprigs from our container garden this summer. I’m planning to move the rosemary plant inside this winter. Fingers crossed my black thumb can swing it.

Did you know rosemary has anti-cancer properties? And it’s a good source of iron, calcium, and vitamin B6. Rosemary also boosts your immune system — for real. It’s that time of year, and frankly, I’ll do anything to boost our immune systems. Bring on the rosemary!

Cooking an easy, family friendly dish like Tuscan White Beans will help you minimize eating processed foods while saving money. Beans are cheap! I buy Eden Organic beans at Market Basket: 2 cans for $5. Make sure the brand you buy comes in a BPA-free can without added salt.

Try making Tuscan White Beans this Fall for your family. My monkeys absolutely love the mild flavor and texture of Tuscan White Beans. It’s perfect to pack in lunch boxes! I brought this dish to my friend’s Champagne and Kleenex party last week and it got rave reviews — even among the toddler set.

Cómelo todo!

Tuscan White Beans
Serves 4
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Total Time
15 min
Total Time
15 min
Ingredients
  1. 2 garlic cloves, smashed and lightly chopped
  2. 1 tablespoon olive oil
  3. 1 plum tomato, chopped
  4. 1 sprig fresh rosemary
  5. 2 cans cannellini beans, drained and rinsed
  6. 1/2 cup filtered water
  7. 1 teaspoon chopped fresh parsley
  8. Sea salt
Instructions
  1. In a medium sized pot, cook garlic cloves in olive oil over medium-high heat for 1 minute.
  2. Add chopped tomato and rosemary. Cook for 2 minutes.
  3. Add cannellini beans and cook for 5 minutes, partially smashing beans with a wooden spoon.
  4. Remove the rosemary.
  5. Stir in the water and parsley. Season with salt.
  6. Optional: add a drizzle of olive oil when serving.
Adapted from Food Network Kitchen
Under the Monkey Bars http://underthemonkeybars.com/