Vegan Sweet Potato, Lima Bean & Arugula Salad

by Alena
May 29, 2020
top view of dark table with some radishes next to white bowl with a colorful vegan sweet potato, lima bean and rocket salad with bell peppers and onions

It’s no secret that we love vegan bowls. Most days, we enjoy them for either lunch or dinner — and lately, this vegan sweet potato, lima bean and rocket salad combo has become one of our favorites.

What’s there not to like about it? Heavenly roasted sweet potato cubes, satiating lima beans and crunchy fresh veggies on a bed of greens. Today’s recipe truly is one tasty, spicy dish.

There’s the misconception that salads are boring and monotonous — not if you know how to make a stellar vegan bowl!

Let’s dress up those leafy greens and add all kinds of colors, textures and flavors to create one fantastic plant-based bowl experience.

One key to making satisfying salads your go-to main meals is to add starchy foods to them. Nobody is happy with just a bunch of leafy greens and not much else!

Call it cliché, but vegans really know how to make amazing salads — and so many different versions of them, too!

This sweet potato and lima bean salad is the perfect example of how just a few starchy foods can take this raw veggie meal and make it really substantial, filling you up for hours on end.

Vegan salad bowls are fantastic to take with you, too! Because you can’t necessarily expect to find tasty, healthy and affordable plant-based food outside of your home everywhere you go.

From potlucks to picnics, road trips or even airplane rides — we plant munchers need to look after ourselves if we want to thrive and fuel ourselves with nutritious food.

Vegan Nutrition Guide + Download
two hands holding a spoon each and mixing freshly prepared rocket, bell pepper and sweet potato salad

The Healthiest Vegan Rocket Salad

This vegan rocket and sweet potato salad might just be one of the healthiest you’ve ever come across.

It’s fully whole food plant-based — no dairy, meat or eggs, no oil or sugar either! Just pure, nutritious goodness.

Rocket or arugula is actually part of the cruciferous veggie family, giving it extraordinary health properties and a distinct, peppery taste. It offers us calcium, potassium, folate, vitamin K and lots of phytochemicals.

The plant-based protein-rich lima beans give us important minerals, fiber and slow carbs — similar to the cozily spiced sweet potato.

Even the creamy sweet mustard dressing contributes to our health, doing much more than just zesting up the veggie flavor (we’ve all had an under-spiced veggie experience in the past!).

We kept it low in fat to make this salad weight loss-friendly, but if you’re not particularly interested in that, we highly recommend trying our easy vegan cashew mayo for this sweet potato lima bean salad!

It takes some of the zing out of the rocket and onion — the latter of which might make this salad bowl a tad too spicy for some of you, so feel free to skip it.

top view of golden roasted sweet potato cubes

Eat Starch for Energy & Weight Loss

Speaking of weight loss friendliness: yes, we’re aware that this salad features potatoes and beans. For good reason!

Low carb diets get it all wrong in our books — instead of demonizing the macronutrient carbohydrate in general, it’s much more important to focus on the quality of the food itself.

Whole food starches like potatoes, sweet potatoes, winter squash, rice, oats and whole grains give us sustained energy, reduce cholesterol levels and offer lots of fiber — which is good news for our digestive system and bulks up our portions without adding more calories.

In fact, some of the best foods for healthy and joyful weight loss are potatoes, closely followed by beans. They are incredibly filling and low in calorie density — a concept that’s important to understand if you want to stay lean for good.

Full Guide: Calorie Density
black table with roasted sweet potato, lima beans and a chopping board on which bell pepper and radishes are being chopped

Why We Love Easy Plant-Based Salads

  • Customizable like nothing else
  • Versatile, colorful and bursting with nutrients
  • Creamy, crunchy and everything in between
  • Perfect for meal prep and to-go lunches
  • Savory, satiating and exciting
  • An explosion of flavors and textures

You know you’re about to make a really good salad if it features roasted sweet potatoes and earthy lima beans! They are suitable to enjoy year-round and among the cheapest foods on the planet.

If you want to get an idea for other delicious vegan salads and bowls, check our plant-based meal prep guide featuring seven different recipes below!

Full Week of Vegan Bowls Meal Plan
white bowl with roasted sweet potatoes, lima beans, rocket, sliced bell peppers and onion next to a vegan mustard dressing

How to Make a Roasted Sweet Potato Lima Bean Salad

Making this delicious roasted sweet potato rocket salad is incredibly easy! Like, “kitchen skill level zero” easy. It mainly consists of chopping or slicing, mixing and taste testing.

Start by preheating your oven and getting your ingredients ready — we’ll list them in just a second. Your sweet potato cubes need to go into the oven first before you tackle the remaining few steps to get your delicious lima bean salad.

And by these remaining few steps, I mean washing and slicing some fresh veggies, then draining your cooked lima beans. You also need to quickly blend your sweet mustard dressing, an easy 3-ingredient recipe you can find below.

By now, the roasted sweet potatoes should have become slightly brown, crispy on the outside and tender on the inside — together with the cozy spices, it’s a match made in heaven. Trust us on this. No oil needed to bake these little fellers, by the way!

Now, create a bed of greens (using some lettuce or mixed leafy greens if the amount of rocket is too spicy for you) and top with your colorful veggies, lima beans and roasted sweet potatoes.

Drizzle the mustard dressing over your salad, give it a mix and feel free to add any raw nuts or seeds for a crunchy topping! Done.

Lima Bean Rocket Salad Ingredients

Now, what exactly goes into our delicious sweet potato, lima bean and rocket salad? Here’s what you need.

  • Sweet Potatoes — cozily spiced, they are baked to be crispy on the outside and tender on the inside. If you can’t find any, feel free to go for white potatoes or winter squash instead.
  • Lima Beans — we love this large white legume but have made this salad with other varieties in the past, too; green lentils work surprisingly well!
  • Bell Pepper, Radishes & Onion — our crunchy and flavorful veggies of choice to spice this salad up nicely and add lots of color and micronutrients.
  • Fresh Rocket — after all, you came here for a rocket salad; if it’s too much for you, swap some of it for a milder leafy green, such as romaine or baby spinach.
  • Mustard Dressing — our 3-ingredient, oil-free and customizable go-to for many, many salad bowls that brings all ingredients together very nicely.
side view of a glass with sugar-free and oil-free vegan sweet mustard dressing

This salad works with all different kinds of veggies you want to add in, by the way. We sometimes like to top it with chopped fruit or add fresh herbs to it.

While all of this might seem like a strange combination, we feel the ingredients go really well together! The sky’s the limit when it comes to delicious vegan salad bowls, so we dare you to try different medleys — pretty much any vegetable, bean and grain tastes good with one another.

Affordable Vegan Staple Foods

Quick Oil-Free Vegan Mustard Dressing

One of the focus areas of a whole food plant-based diet is sauces or dressings! Because this way of eating encourages us to omit all added oils, many people are left wondering how in the world they should enjoy their salads now.

Well, get to know this easy 3-ingredient sweet mustard dressing! Not only is it fully vegan, oil-free and low in fat, it’s also naturally sweetened and doesn’t require any syrup.

Blend three basic vegan staples to create a smooth texture, season with salt and pepper to taste and you’re ready to pour this goodness over any salad or vegan buddha bowl!

It’s really versatile, goes well with different kinds of plant-based foods and you can add dried herbs, garlic powder or smoked paprika to it.

white bowl with vegan sweet potato lima bean and rocket salad next to a spoon

More Easy Vegan Lunch Recipes

Bringing a healthy plant-based lunch with you on-the-go is a fantastic idea to boost your health, stay on track with your diet and save some money along the way. Here are more easy recipes you can try!

We hope you’re excited to get into the recipe for this colorful vegan sweet potato and lima bean salad! Feel free to customize it to your liking and never make a boring salad in your life again.

Did you make our recipe and like it? Please share with us in the comments below and leave a rating. Make sure to Pin the salad here and tag us on Instagram so we can see your creations!

top view of dark table with some radishes next to white bowl with a colorful vegan sweet potato, lima bean and rocket salad with bell peppers and onions

Vegan Sweet Potato, Lima Bean & Rocket Salad

Yield: 2
Prep Time: 10 minutes
Cook Time: 30 minutes
Total Time: 40 minutes

Cozily spiced roasted sweet potato cubes in a lima bean and vegan rocket salad, topped with a quick homemade oil-free sweet mustard dressing. This versatile plant-based lunch or dinner is really easy to make, delicious and bursts with color and nutrients! Perfect for meal prep, to-go lunches and weeknight dinners.

Ingredients

  • 3 medium sweet potatoes, cubed (13.8 oz / 390 g)
  • 1 tsp smoked paprika
  • ½ tsp turmeric, ground
  • ½ tsp cumin, ground
  • ½ tsp cinnamon, ground
  • 1 red onion, thinly sliced
  • 1 red bell pepper, thinly sliced
  • 1 yellow bell pepper, thinly sliced
  • 4 small radishes, thinly sliced
  • 1.5 cups fresh rocket, chopped (1 oz / 30 g)
  • 2 cups lima beans, cooked and drained (13.2 oz / 375 g)

Sweet Mustard Dressing

  • 2 tbsp Dijon mustard
  • 3 tbsp apple cider vinegar
  • 2 dry dates, pitted
  • Salt and pepper to taste

Instructions

  1. Preheat your oven to 350° F (180 °C) and line a small baking sheet with a piece of parchment paper.
  2. Toss the sweet potato cubes with paprika, turmeric, cumin, cinnamon and a good pinch of salt and pepper, then transfer them to your prepared baking sheet.
  3. Roast for around 25-30 minutes until the sweet potatoes are nicely browned and fork-tender. You may want to give them a stir halfway through to help them roast evenly.
  4. While the sweet potatoes are roasting, combine your onion, bell peppers, radishes, rocket and lima beans in a large salad bowl. Season with salt and pepper to taste.
  5. Now, make the quick oil-free dressing by adding the Dijon mustard, vinegar, pitted dates and a pinch of salt and pepper to a high-speed blender or a small food processor and blend until smooth.
  6. Assemble your sweet potato lima bean salad by topping your raw veggie mixture with the freshly baked sweet potato cubes. Pour the sweet mustard dressing over the salad and mix everything with a spoon.
  7. Enjoy immediately or store in the fridge for a couple of hours. If you want to make this salad in advance, store the dressing separately and pour it over the salad right before eating.

Notes

  • White potatoes or winter squashes can be used instead of the sweet potatoes.
  • If you don’t have any lima beans, simply use any other legume — even lentils taste fantastic in this sweet potato salad.
  • Should you be sensitive towards spicy food, you can use less rocket and add some milder leafy greens instead. Alternatively, feel free to skip the red onion.
  • We love throwing in some fruit like chopped apples, pears or dates in this rocket salad, too!
  • Optional toppings include sliced avocado, pumpkin or sunflower seeds and walnuts.
  • If you don’t have any dates to make the dressing, use one tablespoon of maple syrup instead.
  • Fresh and dried herbs like basil or thyme taste lovely in this salad, too.

Nutrition Information:
Yield: 2 Serving Size: 1
Amount Per Serving: Calories: 476Total Fat: 2gSaturated Fat: 0gTrans Fat: 0gUnsaturated Fat: 1gCholesterol: 0mgSodium: 627mgCarbohydrates: 98gFiber: 23gSugar: 26gProtein: 21g

Nutrition information is a rough estimate calculated automatically, their accuracy is not guaranteed. Just focus on whole plant-based foods and eat until satiety!

Did you make this recipe?

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Alena enjoying a bowl of fresh plant-based food and coffe in a restaurant
Alena Schowalter is a Certified Vegan Nutritionist who has been a vegetarian since childhood and vegan since 2012. Together with her husband, she founded nutriciously in 2015 and has been guiding thousands of people through different transition stages towards a healthy plant-based diet. She’s received training in the fields of nutrition, music therapy and social work. Alena enjoys discussions around vegan ethics, walks through nature and creating new recipes.
dark grey spotted bowl with a variety of vegetables next to small bottle of green smoothie isolated on light background

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