Introduction
This vibrant salad combines the hearty flavors of roasted sweet potatoes and Brussels sprouts with fresh greens and protein, all topped with a creamy and flavorful sunflower dressing. It’s nutritious, satisfying, and perfect for a light lunch or a side dish at dinner.
Detailed Ingredients with measures
For the Sunflower Dressing:
– 2 tablespoons sunflower seed butter
– 4 tablespoons plain yogurt
– Pinch of garlic powder
– 1–2 teaspoons curry powder
– 1–2 teaspoons cumin
– Freshly ground pepper
– Salt
– Water (to thin the dressing to desired consistency)
For the Salad:
– 1 sweet potato
– 10 Brussels sprouts
– 2 cups kale
– 1 cucumber
– 1 cup black beans (or any beans)
– Protein of choice (e.g., two crumbled veggie burgers)
– 1/2 cup sunflower seeds
Prep Time
20 minutes
Cook Time
25 minutes
Total Time
45 minutes
Yield
Serves 4
Directions
1. Prepare the Dressing: In a small bowl, whisk together the sunflower seed butter, plain yogurt, garlic powder, curry powder, cumin, freshly ground pepper, and salt. Add water gradually to achieve the desired consistency.
2. Prepare the Vegetables:
– Peel and dice the sweet potato into small cubes.
– Trim the ends of the Brussels sprouts and halve them.
– Chop the kale into bite-sized pieces.
– Slice the cucumber.
3. Roast the Sweet Potatoes and Brussels Sprouts: Preheat the oven to 425°F (218°C). Place the diced sweet potatoes and halved Brussels sprouts on a baking sheet. Drizzle with a small amount of oil, season with salt and pepper, and toss to coat. Roast in the oven for about 20-25 minutes, or until they are browned and tender.
4. Assemble the Salad: In a large bowl, combine the roasted sweet potatoes and Brussels sprouts, chopped kale, sliced cucumber, black beans, and your chosen protein. Sprinkle sunflower seeds over the top.
5. Dress the Salad: Drizzle the prepared sunflower dressing over the salad and toss gently to combine.
6. Serve: Divide the salad into serving bowls and enjoy!
Detailed Directions and Instructions
Prepare the Dressing
In a small bowl, whisk together the sunflower seed butter, plain yogurt, garlic powder, curry powder, cumin, freshly ground pepper, and salt. Gradually add water to achieve the desired consistency.
Prepare the Vegetables
– Peel and dice the sweet potato into small cubes.
– Trim the ends of the Brussels sprouts and halve them.
– Chop the kale into bite-sized pieces.
– Slice the cucumber.
Roast the Sweet Potatoes and Brussels Sprouts
Preheat the oven to 425°F (218°C). Place the diced sweet potatoes and halved Brussels sprouts on a baking sheet. Drizzle with a small amount of oil, season with salt and pepper, and toss to coat. Roast in the oven for about 20-25 minutes, or until they are browned and tender.
Assemble the Salad
In a large bowl, combine the roasted sweet potatoes and Brussels sprouts, chopped kale, sliced cucumber, black beans, and your chosen protein. Sprinkle sunflower seeds over the top.
Dress the Salad
Drizzle the prepared sunflower dressing over the salad and toss gently to combine.
Serve
Divide the salad into serving bowls and enjoy.
Notes
Customization
Feel free to customize the salad with any other vegetables or proteins you prefer.
Storage
Store any leftover salad in an airtight container in the refrigerator for up to 3 days.
Vegan Option
To make this salad vegan, use a plant-based yogurt and ensure the protein choice is also vegan.
Cook techniques
Preparation of the Dressing
In a small bowl, combine sunflower seed butter, plain yogurt, garlic powder, curry powder, cumin, freshly ground pepper, and salt. Whisk together until well mixed. Gradually add water to adjust the consistency to your liking.
Vegetable Preparation
Peel and dice the sweet potato into small cubes for even cooking. Trim the ends of the Brussels sprouts and cut them in half. Chop the kale into bite-sized pieces and slice the cucumber to add fresh texture to the salad.
Roasting the Sweet Potatoes and Brussels Sprouts
Preheat your oven to 425°F (218°C). Arrange the diced sweet potatoes and halved Brussels sprouts on a baking sheet. Drizzle with a little oil, season with salt and pepper, and toss them to ensure they are evenly coated. Roast in the oven for about 20-25 minutes until browned and tender.
Salad Assembly
In a large bowl, mix the roasted sweet potatoes and Brussels sprouts with chopped kale, sliced cucumber, black beans, and your choice of protein. Top with sunflower seeds for added crunch.
Dressing the Salad
Drizzle the prepared sunflower dressing over the salad mixture and toss gently to ensure everything is evenly coated and flavors are well combined.
Serving
Portion the salad into individual serving bowls and enjoy fresh.
FAQ
Can I substitute sunflower seed butter in the dressing?
Yes, you can use other nut or seed butters like almond butter or tahini for a different flavor profile.
What should I do if the dressing is too thick?
Simply add more water, a little at a time, until you reach your desired consistency.
Can I use frozen vegetables instead of fresh?
Yes, but adjust the roasting time as frozen vegetables may cook faster or require different treatment.
What are some alternatives to black beans in the salad?
You can use chickpeas, kidney beans, or any other beans of your preference.
How can I make this salad vegan?
Ensure the yogurt is dairy-free yogurt to keep the dressing vegan.
Is this salad suitable for meal prep?
Yes, the salad components can be prepared in advance and stored separately. Dress the salad just before serving to keep it fresh.
Conclusion
This vibrant salad brings together a delightful medley of roasted vegetables, hearty beans, and a creamy, flavorful sunflower dressing. It’s not only nourishing but also offers a satisfying blend of textures and tastes that can easily be adapted to suit personal preferences or seasonal ingredients.
Variations with Different Proteins
Experiment with grilled chicken, shrimp, or tofu to add different flavors and textures to your salad.
Seasonal Vegetable Alternatives
Swap the sweet potato and Brussels sprouts for roasted butternut squash and asparagus in the spring for a seasonal twist.
Grain Additions
Incorporate quinoa or farro to make the salad more filling and add a nutritious whole grain element.
Different Dressings
Try a tahini dressing or a balsamic vinaigrette as an alternative to the sunflower dressing for a different flavor profile.
Nut and Seed Variations
Substitute sunflower seeds with toasted almonds or pumpkin seeds for a change in crunch and flavor.
Herb Infusions
Add fresh herbs like cilantro, parsley, or basil to the salad for a burst of freshness and enhanced flavor.
