Vegan Sweet Potato and Corn Salad
Course: MainCuisine: IndianDifficulty: Easy2
servings10
minutes30
minutes800
kcal40
minutesAs a mother, crafting nutritious and delightful meals has always been my passion. From an early age, I introduced my daughter to various wholesome dishes, and now, at 10, she has developed a genuine love for salads. This journey has taught me that children’s eating habits are shaped by the choices we present to them. One of her favorites is our Vegan Sweet Potato and Corn Salad—a dish that’s as nourishing as it is flavorful. This is a High plant-based protein salad that has a whopping 23 grams of protein. So enjoy this vegan salad recipe with your family.
Ingredients
- Ingredients for Salad
1 cup boiled corn kernels
1 green capsicum, diced
1 cucumber, diced (unpeeled)
100 grams tofu, lightly browned
1 sweet potato, boiled and diced (unpeeled)
- Ingredients for Dressing
1 onion, thinly sliced
2 tablespoons Worcestershire sauce
2 tablespoons balsamic vinegar
1 green chili, finely chopped
2-3 tablespoons sesame seeds
1 tablespoon jaggery
Salt to taste
Directions
- Preparing the Sweet Potato: Boil the sweet potato until tender. Dice it into bite-sized pieces, retaining the peel to maximize nutrient intake.
- Cooking the Corn: Boil the corn and extract the kernels. Their natural sweetness adds a delightful contrast to the salad.
- Tofu Preparation: Dice the tofu into cubes. Lightly smear a hot tawa (griddle) with oil and place the tofu cubes on it, turning them until they achieve a golden-brown hue. This not only enhances their flavor but also provides a pleasing texture.
- Assembling the Salad: In a large mixing bowl, combine the boiled corn, diced capsicum, cucumber, sweet potato, and browned tofu.
- Preparing the Dressing: In a separate bowl, mix the thinly sliced onion, Worcestershire sauce, balsamic vinegar, finely chopped green chili, salt, sesame seeds, and jaggery. Stir until the jaggery dissolves and the mixture is well combined.
- Bringing It All Together: Pour the dressing over the salad ingredients. Gently toss to ensure every component is evenly coated with the flavorful dressing.
Notes
- Nutritional Notes/Points to Ponder
- Sweet Potato Skin: Leaving the skin on the sweet potato is a conscious choice. The skin is rich in fiber, vitamins, and minerals, contributing to better digestion and overall health.
- Sesame Seeds’ Calcium Content: Three tablespoons of sesame seeds provide approximately 263 milligrams of calcium. This is about 26% of the recommended daily intake, supporting bone health and various bodily functions.
- Protein in Tofu: Fifty grams of firm tofu offers around 4 grams of protein, making it a valuable plant-based protein source that supports muscle maintenance and overall health.
