Smoky Sweet Potato Quinoa Salad

The combination of black beans and sweet potatoes is commonly see in African cuisine, especially in the form of soup.  The smokiness of the chipotle powder works well with the sweet flavor of sweet potatoes and earthiness of the beans.  

Cal Poly's dairy just started producing a delicious Chipotle Cheddar which is perfect for this salad. Unfortunately, grocery stores don't carry this type of cheddar cheese, but smoked or aged cheddar will work just as well.  The lime juice is key to providing a brightness to the salad so that the smoke factor doesn't get overpowering.

Nutrition Highlight: Corn

There are two types of corn, sweet corn and field corn. Field corn gets converted into high fructose corn syrup & ethanol.

Corn is great for the heart, babies, eyes, & digestive system.

• Heart: 1 c of corn has 15% of the daily value of folic acid (a B vitamin). Folic acid helps prevent buildup of homocysteine, which can lead to heart disease.  
• Babies: Folic acid also is important in protection against neural tube defects, which we learned about in Anatomy and Physiology last week. Without enough folic acid, the neural plate doesn't form a complete tube, resulting in a damaged brain and spinal cord in the baby.

• Eyes: corn is high in carotenoids lutein and zeaxanthin, which are antioxidants found in the retina.  This means L & Z are critical for proper vision.  Also, since they're antioxidants, they protect your eyes from UV damage, which can lead to macular degeneration.  Wearing sunglasses helps a lot, too.
• Digestive System: 1 cup of corn has 4 g of fiber. (Goal is 25-35 grams a day.) Corn is particularly high in insoluble fiber, which helps food particles pass faster, thus "cleansing the colon."  Fiber also keeps you full, minimizing weight gain.

Cooking Tip: Serve beans and corn together for a complete protein.

Beans and corn create a complete protein when eaten together. This complementary protein relationship is especially important to keep in mind if you're consuming little or no meat or other animal products. Complete proteins contain the correct proportions of amino acids necessary for proper body functioning. Other pairings include beans + grains and beans + nuts.

Smoky Sweet Potato Quinoa Salad
Printable Recipe

1 medium sweet potato, chopped into 1/2" thick rings, then quartered (about 3 c raw)
*goal is 2 c roasted triangles

1 T olive oil
1 tsp ground cumin

1 c black beans, cooked
1/2 small red onion, chopped (1/2 c)
1/2 c corn, defrosted
1/2 c cilantro, chopped
3 oz chipotle cheddar cheese (can sub. smoked or aged), diced, 1/4" thick
1 1/2-2 c cooked quinoa (make a full batch and freeze the rest)
1 green onion, chopped

Dressing
1/2 T honey (a 3 second drizzle)
2 T lime juice (1 lime)
2 T olive oil
1/2 tsp chipotle chili powder *
1/2 tsp salt
1/4 tsp freshly ground black pepper

*Note: can substitute 1 tsp chili powder for the chipotle powder and cumin, but there won't be a smoky flavor

Chop sweet potato into rings, then into quarters or smaller depending on potato width.  Toss in olive oil and cumin. Roast at 400º for 20 minutes.  Avoid overcooking, because the triangles need to have some structure for the salad.

Make a full batch of quinoa by boiling 2 c water, adding 1 c quinoa, and simmering for 15 minutes. Fluff and rest 5 minutes.  Freeze what you don't use in the salad.

Toss all the ingredients together in a large bowl. Mix the dressing ingredients together in a small bowl. The honey tends to stick to the bottom of the bowl, so it's easiest to just drizzle a little on the salad after adding the dressing. Add dressing and toss gently.  Sprinkle on green onion. Serve at room temperature with some fruit for lunch. Makes 4 servings.