Savory Sweet Potato with Black Beans

3.3.17 / Comment

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Dinner is made easy with our savory sweet potatoes filled with black beans, guacamole, and sauteed spinach! Filled with rich flavors, vibrant colors, and unforgettable textures, this luscious dish is sure to play a stunning role on your dinner table, regardless of the season. We love how versatile this recipe is–whether you choose to serve it to your children on a school night, or include it on your menu for a dinner party, it’s the perfect combination of earthy, nutritious, and sweet that will make everyone fall in love. This recipe is also the perfect example of batch cooking–just make extra of the sweet potatoes, black beans, and hempy guacamole and you have a meal that will fill your family’s hearts and bellies for the whole week.

While most people only eat sweet potatoes once a year (we’re looking at you, Thanksgiving!), they can be enjoyed in a multitude of ways throughout the entire year. Check out our Sweet Potato Sorghum Muffins, Sweet Potato Corn Chowder, Red Lentil Soup with Sweet Potatoes, or Sweet Potato Bites for more inspiration on how to use this earthy root in the kitchen.

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There are many varieties of sweet potatoes, with the most popular being ones with yellow or orange flesh. Nutritionally speaking, the rich colors of the flesh has a direct correlation to the beta-carotene content present within the sweet potato. In fact, to increase the bio-availability of beta carotene, add a fat source such as olive oil, coconut oil, or butter after the sweet potatoes are cooked. Regarding the flesh colors, studies have shown that orange-fleshed sweet potatoes have an advantage over most vegetables in that it can supply significant amounts of vitamin A and energy simultaneously (1) . This helps to address the twin-problem of Vitamin A deficiency  and under-nutrition (1), so it’s important that this root is present in a healthy, well-balanced diet. Enjoy!

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Savory Sweet Potato with Black Beans
 
Prep time
Cook time
Total time
 
Serves: 4 servings
Ingredients
  • 4 medium sweet potatoes
Black beans:
  • 1 tablespoon olive oil
  • 1 cup onion, diced
  • 1-2 garlic cloves
  • ¼-1/2 teaspoon cumin (optional)
  • 1 - 29 ounce can black beans, undrained
  • ½ cup water
  • 1 bay leaf
  • ¼ cup cilantro, chopped
  • 1-3 teaspoons red wine vinegar
  • ¼ cup cilantro, chopped
  • 3 tablespoons red onion
  • 1 garlic clove, minced
  • 1 tablespoon jalapeno, diced (optional)
  • Sea salt, to taste
  • 1½ cups ripe avocado
  • 1 teaspoon lime juice
  • 3 tablespoons hemp hearts
  • ¼ cup grape tomatoes, chopped
Sauteed Spinach:
  • 1 tablespoon olive oil
  • 1 garlic clove, minced
  • 6 ounces spinach
  • 1-2 tablespoons water
  • ¼ teaspoon sea salt
Toppings:
  • 9 tablespoons Icelandic Provisions Skyr (optional)
Equipment:
  • Fork
  • Baking sheet
  • 2 saucepans
  • Spoon
  • Chef knife
Instructions
Sweet Potatoes:
  1. Preheat oven to 400°F.
  2. With a fork, pierce sweet potato skin 5-6 times.
  3. Place on baking sheet lined with foil. Bake 45 minutes to 1 hour, or until tender. Set aside.
Black Beans:
  1. Heat olive oil in saucepan over medium heat. Add onion and saute about 3-4 minutes or until tender, occasionally stirring.
  2. Add garlic and cumin, and saute about 1 minute while stirring.
  3. Add black beans, water and bay leaf, and reduce the heat to low. Partially cover, and simmer for 15 - 20 minutes, stirring occasionally. If beans are too thick, add more water.
  4. When done, remove from heat, and stir in cilantro and red wine vinegar. Set aside.
Hempy Guacamole:
  1. Mash together the chopped cilantro, onion, garlic, and jalapeno.
  2. In a small bowl, mash the avocado with the back of a wooden spoon.
  3. Add the cilantro mixture and sea salt to the avocado, and add lime juice. Mix together. Add more salt, if desired.
  4. Add the hemp hearts and grape tomatoes to the avocado and cilantro mixture, and combine well. Set aside.
Sauteed Spinach:
  1. Heat olive oil in saucepan over medium heat. Add garlic and saute about 1-2 minutes until lightly brown. Add spinach, water, and sea salt, and cover.
  2. Cook until spinach has wilted, about one minute. Set aside.
Prepare stuffed sweet potatoes:
  1. Slice sweet potatoes in half.
  2. Place ½ cup black beans inside each sweet potato. Top with 3 ounces sauteed spinach, 2 tablespoons hempy guacamole or 2¼ tablespoons Icelandic Provisions Skyr.
Notes
*Use extra black beans in salads or soups.
*Extra hempy guacamole can be refrigerated in a tightly sealed container for 2-3 days.
Nutrition Information
Serving size: 1 sweet potato Calories: 160 calories, Fat: 2 grams, Saturated fat: 0.5 grams, Carbohydrates: 30 grams, Sugar: 8 grams, Sodium: 95 milligrams, Fiber: 6 grams, Protein: 6 grams, Cholesterol: 0 milligrams

(1) Comparative Evaluation of the Quality Parameters of Baked Potato Crisps: Yellow-Fleshed and Orange Fleshed, EC Nutrition OB Oluwole et al. https://www.ecronicon.com/ecnu/nutrition-ECNU-01-000033.php

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