Black Bean Stuffed Sweet Potatoes Healthy Recipe

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 of ground cumin
• ½ teaspoon of smoked paprika
• ¼ teaspoon of 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: 

1. 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.
2. 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.
3. 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.
4. 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.
5. 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.

‍

Reviewed by Heather Tonkins, Lark Health Coach