Sweet Potato and Green Bean Salad
A beautiful salad that is very flavorful and healthy. Arugula is a cruciferous vegetable in which 100 g of fresh leaves hold just 25 calories. Nonetheless, it has many vital phytochemicals, anti-oxidants, vitamins, and minerals that may immensely benefit health. Sweet potato is a high-calorie starch food but contains no saturated fats or cholesterol, and is a rich source of dietary fiber, antioxidants, vitamins, and minerals than potatoes. It is an excellent source of beta-carotene and vitamin-A, is packed with many essential vitamins such as pantothenic acid (vitamin B-5), pyridoxine (vitamin B-6), and thiamin (vitamin B-1), niacin, and riboflavin. Sweet potato also provide a good amount of vital minerals such as iron, calcium, magnesium, manganese, and potassium.
MAKES: 6 Servings
PREP/COOK TIME: 40 Minutes
1 pound green beans, both ends removed, cut into pieces about 2-inches long
1 cup pineapple juice
½ teaspoon ground cumin
2 bay leaves
¼ cup maple syrup
2 tablespoons soy sauce
2 tablespoons olive oil
1 pound sweet potatoes, peeled and cut into 1-inch cubes
Zest from 1 washed lemon, to yield about 2 teaspoons
3 cups baby arugula or watercress
1 teaspoon sesame seeds, toasted
Place the green beans in boiling salted water and cook until al dente(2 - 5 minutes, check after 2 minutes). Remove and place in ice-cold water so they keep their bright green color. Drain.
Place the pineapple juice, cumin and bay leaves in a small saucepan. Simmer on low heat until reduced by half.
Pour the pineapple juice reduction in a bowl and mix with maple syrup and soy sauce.
Place the olive oil in a pan over high heat, add the sweet potatoes and cook until golden brown on all sides.
Place the sweet potatoes in a bowl and add the green beans, lemon zest and the maple-pineapple dressing. Toss until mixed. Mixing the dressing with the sweet potatoes while they are still warm allows even distribution of the dressing throughout the salad. Cool to room temperature.
Place the arugula or watercress on the bottom of a plate and place the vegetables on top. Sprinkle with the toasted sesame seeds. Serve immediately.