Whether you’re looking for a Meatless Monday meal or something new to try, here’s a recipe that is worthy of company but that is easy to put together. Black beans combine with canned tomatoes and warm spices for a scrumptious filling in sweet potatoes or yams. It’s a source of protein, fiber, and antioxidants.
As nutritious as this recipe is, it’s also possible to make when you haven’t gone grocery shopping in a while. Sweet potatoes, onions, and garlic are fresh foods that can keep for weeks in your fridge. The other ingredients are staples from your pantry.
Variations and Serving Suggestions
- Try white potatoes or acorn or butternut squash instead of sweet potatoes.
- For a low-carb diet, put the bean mixture on bell peppers or zucchini instead of sweet potatoes.
- For a truly plant-based meal, skip the cheese when serving.
- Change the character of the dish by using garbanzo beans instead of black beans, and swapping oregano and thyme for cumin, paprika, and chili powder.
- Turn it into a high-protein breakfast by serving an egg on each sweet potato half or stirring tofu into the bean mixture.
Recipe for Black Bean Stuffed Sweet Potatoes
Makes 4 servings
Ingredients:
- 4 medium sweet potatoes, scrubbed and pierced with a fork
- 1 tablespoon of olive oil
- 1 small onion, diced
- 2 garlic cloves, peeled and minced
- 1 can (15 oz) of black beans, drained and rinsed
- 1 teaspoon ground cumin
- ½ teaspoon smoked paprika
- ¼ teaspoon chili powder
- Salt and pepper to taste
- 1 can of diced tomatoes (fresh or canned, no added sugar)
- (Optional for serving) ¼ cup chopped fresh cilantro, ½ cup (2 ounces) crumbled feta or cotija cheese
- 1 lime, cut into wedges
Instructions:
- Preheat the oven to 400°F (200°C). Place the sweet potatoes on a baking sheet and bake for 45-60 minutes, or until tender when pierced with a fork.
- While the sweet potatoes bake, heat the olive oil in a skillet over medium heat. Add the diced onion and cook for 5 minutes, until soft. Add the minced garlic and cook for another minute.
- Stir in the black beans, tomatoes, ground cumin, smoked paprika, chili powder, salt, and pepper. Cook for 5-7 minutes, until heated through and flavors are combined.
- Once the sweet potatoes are cooked, slice them open lengthwise and fluff the inside with a fork. Spoon the black bean mixture over each sweet potato.
- Top with fresh cilantro and crumbled cheese, if desired. Serve with lime wedges on the side for an extra burst of flavor.
Nutrition information per serving: 310 kcal; 9 g total fat; 2 g saturated fat; 410 mg sodium; 10 mg cholesterol; 52 g total carbohydrates; 12 g dietary fiber; 12 g sugar; 9 g protein.