Sunday, July 25, 2010

Sweet Potato Salad with Apple and Avocado

From Vegetarian Times

Last year I subscribed to Vegetarian Times and was inspired to try lots of new dishes. While I can't say that all (or even most) of the recipes I tried I liked, this was a keeper. (To be fair, I did make a few mistakes, such as using barley when I should have used bulgar, and barley has about twice the cooking time... making for an unpleasantly crunchy dish...)

In any case, here it is, the yummy, filling "salad" that could be used as a side but I've considered more of a main course. It is good the next day as well as lunch!

Serves: 6

  • 1lb sweet potatoes (peeled and cut into bite-sized cubes)
  • 1 cup frozen corn
  • 1/4 cup unsalted hulled pumpkin seeds or pepitas
  • 1 medium red apple, diced (about 1 cup)
  • 1/2 small onion, diced (about 1/2 cup)
  • 1/4 cup chopped cilantro
  • 1/4 cup lime juice
  • 2 Tbs olive oil
  • 1 avocado, finely diced (note: the Veg Times recipe calls for 1/2 an avocado, but hey, you might as well use the whole thing, right? I always did and it balances well, especially if you are using it as a main. Plus, avocados are rich in the heart-healthy omega-3 fatty acids- one of the good kinds of fat!)
  1. Put sweet potatoes in large pan, and cover with water. Bring to a boil and cook 3 minutes.
  2. Add corn to the pan w/ the potatoes and cook 1-2 minutes more, or until potatoes are tender. Drain in colander and rinse under cold water to cool (and make sure the veggies don't overcook); drain well. Set aside.
  3. Toast pumpkin seeds or pepitas in a dry skillet over medium-high heat, about 3-4min or until they start to pop. Transfer to a plate to cool.
  4. Combine chopped apple, onion, cilantro, and lime juice in a large bowl. Stir in sweet potatoes, corn, and oil, and season with some salt & pepper.
  5. Just before serving, gently stir in the avocado and pumpkin seeds.

Tips: I may have liked this dish more than my husband, who thought it got too "mushy" - this is a good reminder to make sure you don't overcook the sweet potatoes, and you don't add the avocado too soon (ie, let the potatoes cool first, and don't mix too much!) More than a few times, I've just been lazy and stirred in the last 2 ingredients right after cooking everything, and then stored it in the fridge until dinner (hence the "mushy"). If you want to prep early, just leave the seeds out and store the avocado in a separate container in the fridge until you're ready to mix in, or better yet, cut the avocado just before serving (since it can discolor with time- one way to combat this is to use some lime juice though).

Nutrition information: (per 3/4 cup serving- note that adding the full avocado will increase this slightly): 179 calories, 3g protein, 9g fat (1g saturated fat), 23g carbs, 0mg cholesterol, 4g fiber, 8g sugar.
Here is the link to this recipe on Vegetarian Times.

No comments:

Post a Comment

I love comments-drop me a line if you're stopping by!