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
Contains: Nuts (almonds)
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
- Preheat oven to 200˚
- 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.
- Bake for 25 minutes, mixing the vegetables halfway through.
- To prepare your salad, add your mixed leaves, red onion, almonds and cooked veg to a large bowl.
- 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
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