A spicy salad with sweet potatoes, coriander and chili

A spicy salad with sweet potato, coriander and chili

A tasty and filling salad with only a few ingredients that works perfectly as a complement to any protein source, or as part of a buffet!

Sweet potatoes contain fibre and vitamins

The sweet potato gets its characteristic orange colour from the antioxidant beta-carotene, which acts as a precursor to vitamin A. Vitamin A helps maintain a functioning immune system, keeps the intestinal walls healthy and maintains eye-sight. Sweet potatoes are also rich in fibre (especially if you let them cool before eating) – both the soluble and insoluble variety. Fibres give the intestines, as well as the good bacteria that live in the intestines, something to process.

Chili has positive health effects

The chili fruit is rich in both vitamins and minerals, but since people usually consume very small amounts of it, it isn’t the most common source of these vitamins and minerals. Chili does, however, contain plenty of antioxidants, and its most widely recognised substance is capsaicin. Capsaicin is the substance that gives chili its strong taste, but it also seems to have some positive health effects, such as pain relief and increased metabolism. It might be useful to know that the strong flavour is most concentrated in the white parts and seeds, so if you prefer a milder taste these pieces can be cut off.

Coriander – a spice with a specific taste and a great deal of nutritional potential

Coriander doesn’t appeal to everyone, but those who like this unusual spice can benefit from its positive health effects. For example, coriander can help lower blood glucose levels, provide a good dose of antioxidants and also has antimicrobial properties.

Sweet potato, coriander and chili salad recipe

Ingredients for 2 – 4 portions

  • 600 g sweet potato (about 2 medium-sized potatoes)
  • 150 g sugar peas
  • 65 g green leaves
  • 1 handful chopped natural cashew nuts

Dressing:

  • 1 red chili
  • 2 dl chopped fresh coriander
  • ½ lime, squeezed for its juice 
  • ½ dl mct-oil (or coconut oil)
  • Iodine-enriched salt
  • Freshly ground black pepper

How to make the salad

  • Cut the sweet potatoes into pieces (approx. 1 cm thick).
  • Place on a baking sheet that has been covered with baking paper and mix with a tablespoon of mct oil, salt and pepper.
  • Bake for 40 minutes at 130 degrees Celsius.
  • Shred the sugar peas and mix with the green leaves in a bowl.
  • Remove the seeds and finely chop the chili and then mix with the coriander, lime juice, oil, salt and pepper.
  • When the sweet potatoes are ready and have cooled, mix them into the bowl with the rest of the salad ingredients.
  • Pour over the dressing and chopped cashews. Enjoy!
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