Sweet Potato, Red Pepper and Almond Salad

Sweet Potato, Red Pepper and Almond Salad

A vegetable packed, filling salad with an extra nutty crunch.  Ideal for vegan teenagers who love to experiment with taste.

 

Serves:  1

Dietary: suitable, e.g. vegan, milk-free, peanut-free, egg-free

Preparation time: 15 minutes

Cooking time: 25 minutes

 

INGREDIENTS

1 sweet potato, small, cubed

½ red pepper, core removed and cubed

1 tsp olive oil

1 pinch of chilli flakes

½ small red onion, sliced

2 large handfuls of mixed leaves (e.g. spinach, rocket and watercress)

1 palm of almonds (around 10g), whole or flaked

 

 

METHOD

  1. Preheat oven to 200˚
  2. Add the sweet potato and red pepper to a large roasting tin, drizzle with the olive oil and sprinkle over the chilli flakes; toss to combine.
  3. Bake for 25 minutes, mixing the vegetables halfway through.
  4. To prepare your salad, add your mixed leaves, red onion, almonds and cooked veg to a large bowl.
  5. Mix together and serve.

 

This recipe has been donated by Olivia Booker, Student Nutritionist

 

NUTRITION INFORMATION

Per serving:
Total calories: 300 kcal
Fat:  11.0 g
Saturated Fat:  1.3g
Carbohydrate: 39.0 g
Total sugar: 18 g
Fibre:  9.0 g
Protein:  6.8 g
Salt:  0.21 g

 

NUTRITION FACTS

  • This recipe provides an excellent source of vitamin A, vitamin C, fibre and protein, and a good source of Vitamin K and folate.
  • Sweet potatoes originated in the Americas but are also common in Polynesia and New Zealand (Kumara), where it is a staple food. The orange pigment (beta carotene) is an antioxidant and pro-vitamin A.  It is also a good source of fibre and folate.
  • Almonds originated in West Asia, where they were used and are a good source of protein and monounsaturated fats, which help keep our cholesterol levels down. They are also a good source of calcium needed for our bones.

 

VARIATIONS

  • You could swap the almonds for different seeds if wanting to remove nuts from the recipe, such as pine nuts, pumpkin seeds etc

 

© 2021 The Caroline Walker Trust

 

Checked by Kathy Lewis, Registered Nutritionist

 

PHOTOS