Dip, Topper, Snack, Salad, or Side? This High-Protein, High-Fibre Mixed Bean, Squash & Roasted Sweet Potato Recipe Does It All—Gluten-free!
Bursting with nutrition and sure to satisfy at any meal, our High-Fibre Gluten-free Bean, Squash & Sweet Potato Salad is as wholesome and versatile as recipes get! Bean salad or bean dip. Cowboy caviar or tortilla topper. High-protein snack or easy appetizer. Whatever you call it, there’s no wrong way to enjoy this deliciously gluten-free high-fibre recipe:
- Try it as a gluten-free toast topper on our Seeds & Grains bread for breakfast or brunch!
- Snack it up with DIY gluten-free bagel bites made from crispy sliced Everything Bagel or your favourite tortilla chips!
- Top our thin artisan style gluten-free pizza crust with it for a flatbread appie with style!
- Toss it in a dinner-sized spinach salad with garlicky gluten-free croutons made from our White Wide Slice bread!
- Serve it as a summer side and devour it by the spoonful!
And the goodness doesn’t stop at the almost endless ways to enjoy our allergy-friendly, High-Fibre Gluten-free Bean, Squash & Sweet Potato Salad.
We chose four of the 15 naturally gluten-free multitaskers from our 9 Most Important Nutrients on a Gluten-free Diet article to help make this recipe rock!
Beans, sweet potato, squash, and avocado do more than help fill the fibre gap and pack plant-based protein into every tasty bite. They also bring important vitamins and minerals to the party—including iron, magnesium, and zinc, plus vitamins E, B1, B2, B6, folate, and some calcium, too (depending on the beans in your mix)!
But that’s not all. This chuck-it-together and season-to-taste recipe is built for kitchen improv! You don’t need precision measurements here—our High-Fibre Bean, Squash & Roasted Sweet Potato Salad is a gluten-free master class in “Yes, And…” cooking.
Work with what you’ve got—and add what you like—to make this budget-friendly, whole food, plant-based dish the most colourful and entertaining thing on your gluten-free menu all week!
- Swap the mixed beans for black beans, white beans, chickpeas (or whatever’s in your pantry!)
- Bigger or smaller, acorn, or butternut, or pumpkin, any squash goes!
- Dial up the dressing with extra lime zest or try another citrus like orange or lemon!
- Hold the jalapeño to make it mild—or turn up the heat with a habanero if you like it hot!
- Go greener with flatleaf parsley by the bunch or cilantro by the handful!
- Call in contrast and crunch (and pile on even more fibre and protein) with pumpkin, sunflower, flax, or chia seeds!
- Throw another ripe-right-now avocado in the dressing or dice it up to double down on richness!
No matter how you serve it, whether you wing it or make it by the book, you’ll want to add this easy, high-fibre, make ahead dish to your gluten-free recipe repertoire!
Instructions:
For the Roasted Sweet Potatoes and Squash:
- Pre-heat your oven to 375°F.
- On 2 parchment-lined baking sheets (1 for sweet potatoes, 1 for squash), toss sweet potatoes and squash in olive oil, spices, salt and pepper.
- Roast squash (15 – 18 minutes) and sweet potatoes (18 – 24 minutes) until both are tender but not overly soft or mushy when poked with a fork or knife tip. Remove from oven and allow to cool.
For the Creamy Avocado Lime Dressing:
- Mash avocado together with lime zest, lime juice, and all remaining ingredients except water until no chunks remain.
- When smooth, add water until the mixture reaches a creamy, salad dressing-like consistency (think ranch dressing—not guacamole-thick, not vinaigrette-thin).
For the Mixed Bean Salad Base:
- In a large bowl, toss together roasted squash and sweet potatoes, rinsed and drained beans, corn, onion or shallots, parsley or cilantro, and spices.
- Pour dressing over and fold or mix gently until everything is evenly coated. Taste and adjust seasoning—add more Tajin, salt, or pepper to taste.
Tips:
- Canned beans come in several sizes—and so do squash and sweet potatoes. Our recipe ratios are based on medium size cans (540ml / 19 fl oz). But this chuck-it-together dish is more suggestion than science, so smaller (398 ml / 14 fl oz) or larger cans (796 ml / 28 fl oz) work, too! Simply adjust other ingredients to balance out the beans! And don’t worry if your squash gives you more than 1 cup once cubed or the only sweet potatoes at the store were jumbo. Roast what you have. Add what you need. And refrigerate or freeze extras for soups, sauces, or skillets so nothing goes to waste!
- Party size it! This budget-friendly recipe already goes a long way, but if you’re feeding a crowd it multiplies like magic! Replace the single medium can (540ml / 19 fl oz) of mixed beans with 1 medium can of black beans and 1 medium can of chickpeas (or 2 cans mixed beans)—then double the roasted sweet potato and squash, the creamy avocado lime dressing, and the remaining ingredients from the bean base.
- Mix it up! Prefer your own blend of beans but don’t want double the dip? Swap two small cans (398 ml / 14 fl oz) of whatever beans you like in place of the medium can (540ml / 19 fl oz) of mixed beans. Still too much? Try half a medium can each, and save the rest for a gluten-free veggie burger recipe, like this White Bean Mushroom Burger, this Buffalo Chickpea Burger, or this Roasted Beet Burger.
Our fun, flexible, High-Fibre Mixed Bean, Squash & Sweet Potato Salad is just one of the wholesomely plant-based, allergy-friendly, deliciously gluten-free recipes you’ll find on our site. Check out our Recipes section for more healthy gluten-free meal ideas!
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