18 September 2024

Roasted Veggie and Bean Power Salad

How about if I told you that you can enjoy delicious and nourishing salads even after summer? This roasted veggie and bean power salad is easy to make and packed with wholesome ingredients. It features a base of baby spinach and arugula, topped with quinoa, kidney beans, roasted veggies, avocado and pecans. Moreover, you’ll find a delicious Dijon vinaigrette dressing that brings all the layers together into a balanced and healthy salad.

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A salad bowl is an excellent meal idea, and this fall recipe provides all the nutritive elements your body needs. Kidney beans deliver protein, while avocado and pecans offer healthy fats. On the other hand, quinoa and sweet potatoes add carbohydrates. Additionally, its vibrant colors make this fall salad visually very appealing. If you’re looking for easy healthy lunches, this recipe is suitable for meal prep and keeps you full all day.

The balsamic vinegar vinaigrette makes this season the roasted veggie and bean power salad even more tasty. The term “vinaigrette” is French and comes from “vinaigre”, which means vinegar. This common dressing consists of a mixture of vinegar and oil, complemented with mustard and sometimes herbs. In the 16th century, French chefs created the classic formula of three parts oil to one part vinegar. Today, vinaigrette can be adapted in many ways by choosing balsamic vinegar, apple cider, or by adding lemon juice.

I love salads because of their versatility and because they are great fridge-cleaning recipes, using ingredients you have on hand. For example, I use kidney beans mainly because I love their slight sweetness and vibrant color. However, you can substitute them with other legumes such as chickpeas or different types of beans. The same goes for quinoa, which can be replaced with other grains like rice or bulgur. So, there’s no excuse not to try this easy and healthy salad, as it can be adapted to suite any taste.

Ingredients for the fall salad

Kidney beans: it is the main protein source in the roasted veggie and bean power salad, with a firm texture that holds up well. Kidney beans have a slight sweetness and nutty flavor that complements the other robust ingredients. Moreover, this legume absorbs the flavors of the dish well, making it ideal for a variety of seasonings and cuisines.

Arugula: a great source of vitamins and minerals, including calcium, potassium and magnesium. Additionally, arugula also boasts a crunchy texture and a peppery flavor. This distinctive taste complements milder greens, like baby spinach, in this easy salad recipe.

Baby spinach: this green provides a good amount of fiber and has a crisp texture perfect for salads. Its flavor is slightly sweet and earthy, but less bitter than mature spinach.

Avocado: this ingredient offers healthy fats, that are beneficial for heart health. Additionally, avocado adds creaminess to salads, and its richness contrasts nicely with the crunchiness of pecans. I like to cut the avocado into small pieces, but you could also slice it. After all, this ingredient eventually melts into the salad.

Pecans: their crunchiness adds a contrast to the softer ingredients, and their richness complements the freshness of the vegetables, enhancing the sensory appeal. Finally, pecans are high in healthy fats, as well as essential vitamins and minerals such as vitamin E, magnesium and zinc.

Vinaigrette: the honey and balsamic vinegar create a pleasant balance of flavors, enhancing both savory and sweet ingredients in the salad. Addicitonally, the acidity of the vinegar helps brighten the flavors of the ingredients, making the salad taste more vibrant. Finally, this coating adds moisture, ensuring that the flavors are evenly distributed.

Sweet potatoes: when roasted, sweet potatoes have a soft interior, which provides a texture contrast to the crispiness of the greens and the crunchiness of pecans. Sweet potatoes are a great source of carbohydrates and are rich in vitamins, fiber and antioxidants, boosting the nutritional profile of the salad. Finally, their vibrant orange color makes this recipe visually attractive as well.

Brussel sprouts: roasted Brussel sprouts have a nutty flavor and a crispy texture, creating a great balance with the softer ingredients. Additionally, they add an earthy note that enhances the overall flavor of the dish. Nutritionally, Brussel sprouts are packed with vitamins, fiber and antioxidants.

Quinoa: this grain-like seed contains all nine essential amino acids, making it an excellent protein source suitable for vegetarian and vegan diets. Moreover, cooked quinoa is rich in fiber, which supports digestion and helps maintain a feeling of fullness. Finally, its low glycemic index ensures a more gradual rise in blood sugar levels. Additionally, quinoa is an excellent ingredient for those following a gluten-free diet.

Find the complete recipe with measurements below.

How to prepare this easy healthy lunch

Cut the sweet potatoes into cubes and halve the Brussel sprouts. Then, arrange the vegetables on a lined baking tray and season with olive oil, salt and pepper. Bake in the oven at 200°C.

Prepare the vinaigrette by whisking together olive oil and Dijon mustard. Add apple cider vinegar and salt, then incorporate the honey.

Assemble the salad by starting with a base of baby spinach and arugula. Top with quinoa, kidney beans, sweet potatoes, roasted Brussel sprouts, avocado and pecans. Finally, drizzle with the vinaigrette.

My tips for the roasted veggie and bean power salad

You can make the vinaigrette dressing recipe vegan by substituting honey with maple syrup or agave syrup.

Roasted potatoes can replace sweet potatoes, but they will need more time to cook fluffy in the oven. It might be helpful to parboil the potatoes in hot water first to soften them and ease the baking process.

Any nut you like can be a good alternative to pecans on top of the salad. I suggest using unsweetened nuts, as sweetened varieties can overpower the salad with their flavor.

I prefer kidney beans for their light sweetness and firm texture, but you can try incorporating other types of beans or chickpeas.

If you want to use this salad recipe as a healthy lunch idea for work, add the dressing at the end, just before eating. Otherwise, the salad may turn brown and lose its flavor and texture appeal.

Did you try this recipe? Don’t forget to share it with me tagging @nutritiouslysofia on Instagram!