Name: Smoky Chili Kidney Beans Salad with Carrots and Pumpkin
Prep time: 15 min
Cook time: 25 min
Total time: 40 min
Ingredients: 200 g mixed greens (e.g. spinach, arugula); 150 g carrots, shredded; 250 g pumpkin, diced; 400 g canned kidney beans, rinsed and drained; 30 ml olive oil; 2 tsp smoked paprika; 1 tsp chili powder; 1 tsp garlic powder; Salt and pepper to taste; 20 g fresh cilantro, chopped; 50 g tahini for drizzling (optional); 30 g pumpkin seeds for crunch (optional)

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Smoky Chili Kidney Beans Salad with Carrots and Pumpkin

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Dive into a vibrant bowl of Smoky Chili Kidney Beans Salad with Carrots and Pumpkin! This delightful dish brings together peppery mixed greens, crunchy carrots, and sweet roasted pumpkin, all topped off with hearty kidney beans. Dressed in a delicious smoky chili style, finished with fresh chopped cilantro, and served with a drizzle of creamy tahini on the side, this salad is both nourishing and bursting with flavor. Feel free to customize with your favorite greens or add some extra crunch with seeds or nuts!

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Prep Time 15

Cook Time 25

Total Time 40

Servings: 4

Course: Low-Sugar-Diabetic-Friendly Foo

Cuisine: Global Healthy

Calories: 220

Ingredients Equipment Method Nutrition Notes

Ingredients

200 g mixed greens (e.g. spinach, arugula)
150 g carrots, shredded
250 g pumpkin, diced
400 g canned kidney beans, rinsed and drained
30 ml olive oil
2 tsp smoked paprika
1 tsp chili powder
1 tsp garlic powder
Salt and pepper to taste
20 g fresh cilantro, chopped
50 g tahini for drizzling optional
30 g pumpkin seeds for crunch optional

Equipment

Large mixing bowl
Baking tray
Chef's knife
Frying pan (for sautéing pumpkin)
salad spinner

Method

Preheat your oven to 200°C (390°F). Spread diced pumpkin on a baking tray and drizzle with olive oil, salt, and a pinch of smoked paprika. Roast for 20 minutes, or until tender and slightly caramelized.
In a mixing bowl, combine the cooked kidney beans, shredded carrots, and the remaining smoked paprika, chili powder, and garlic powder. Mix well.
Once the pumpkin is done roasting, let it cool slightly before adding it to the bowl with beans and carrots.
In a large salad bowl, place the mixed greens as the base, then top with the bean and vegetable mixture.
Garnish with chopped cilantro and drizzle tahini over the top. Add pumpkin seeds if desired for extra texture.
Serve immediately as a refreshing salad. Enjoy!

Nutrition

Calories: 220kcalCarbohydrates: 35gProtein: 9gFat: 8gSodium: 320mgPotassium: 580mgFiber: 10gSugar: 4gVitamin A: 800IUVitamin C: 15mgCalcium: 50mgIron: 2.5mg

Notes

Feel free to substitute the mixed greens with any leafy greens you enjoy, like kale or romaine.
Experiment with different dressings or spices to suit your taste—try adding lime juice for a zesty twist!
This salad can be stored in the refrigerator for up to 2 days, but it’s best enjoyed fresh.
Reheating the pumpkin will bring its flavors back to life if you like it warm.

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Smoky Chili Kidney Beans Salad with Carrots and Pumpkin