Tags：AutumnVegatableSeafoodSoy
This autumnal dish combines sweet potatoes with black beans, which are believed in traditional Eastern medicine to improve blood circulation and replenish energy; and goji berries, which help prevent dryness of the eyes and skin. This sweet and gentle dish nourishes the stomach and intestines, boosts immunity, and helps balance the body during seasonal transitions.
Pointers from Rie
- Sweet potatoes contain polyphenols in their skins and are also higher in dietary fiber, so enjoy them with the skin on.
- Cooling cooked sweet potatoes increases resistant starch, which acts like dietary fiber, helping to balance gut health and prevent rapid spikes in blood sugar levels.
- Black beans are highly nutritious and are said to prevent aging, chills, anemia, gray hair, and swelling. If you boil and store them, they can be used in various dishes, such as sprinkling over salads or cooking with meat.
- To prepare black beans, soak them in plenty of water overnight, then boil for about an hour. Drain well, seal tightly, and freeze. Use only the necessary amount by thawing as needed.
recipe video
Ingredients (Serves 4)
| Sweet potato | 1 medium (200g) |
| Boiled black beans | 30g |
| Onion | 1/4 |
| Goji berries | 15g |
| Tuna | 1/2 can (45g) |
| ａ）Vinegar Honey Salt White pepper |
1 tablespoon 2 teaspoons 1/2 teaspoon a pinch |
| Mayonnaise | 1 tablespoon |
| Unsalted almonds (chopped) | 8 |
| Cinnamon powder | a pinch |
Nutritional Value (1/4）
| Energy | 170kcal |
| Protein | 5.8g |
| Fat | 6.2g |
| Carbohydrates | 25.1g |
| Salt equivalent | 0.8g |
Cooking
- Wash the sweet potato thoroughly and cut it into round slices. Soak the slices in water for about 15 minutes to remove any bitterness. Soak the goji berries in enough water to cover them (water amount not included in ingredients) to rehydrate.
- Drain the sweet potato slices and place them in a pot. Add enough water to cover the slices and cook with a lid over medium heat until tender. Drain in a colander and let them cool slightly.
- Thinly slice the onion and sprinkle with a pinch of salt (not included in the ingredient list). Let it sit until it softens, then rinse with water and squeeze out the excess moisture.
- Place the sweet potato slices in a bowl and mash them into a paste, adding about 1 tablespoon of the goji berry soaking water as needed. Add the onion, rehydrated goji berries (squeezed of excess moisture), boiled black beans, and tuna, and mix well.
- In a small bowl, mix the ingredients from (a) well, then add to the sweet potato mixture along with the mayonnaise. Mix everything thoroughly.
- Serve the salad in a dish, sprinkle with chopped almonds, and dust with cinnamon powder.
MOA Natural Foods Products Used
Black Soybeans／White Meat (Tuna in Oil, Solid) ／Zuiun Pure Rice Vinegar (Mellow) ／Honey／ Shio Umikko (Salt) ／Organic Egg Mayonnaise (using MOA ingredients)
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