Black Bean- Smothered Sweet Potatoes Recipe

Looking for an easy Black Bean- Smothered Sweet Potatoes recipe? Learn how to make Black Bean- Smothered Sweet Potatoes using healthy ingredients.


Submitted by almajoly

Makes 2 servings



From EatingWell: December 2005/January 2006 For a quick and satisfying last-minutes supper, it's hard to beat a sweet potato zapped in the microwave. The fragrant filling of beans and tomato adds protein, making it a nutritionally complete entree. Be sure to eat the potato skin; it's full of fiber.

Recipe Ingredients for Black Bean- Smothered Sweet Potatoes

2 medium potatoes, sweet
15 ounce black beans, rinsed
1 medium tomato, chopped
2 teaspoons olive oil, extra-virgin
1/2 teaspoon ground cumin
1/2 teaspoon ground coriander
1/4 teaspoon salt
2 tablespoons reduced-fat sour cream
2 tablespoons chopped fresh cilantro

Recipe Directions for Black Bean- Smothered Sweet Potatoes

  1. Prick sweet potatoes with a fork in several places. Microwave on High until tenter all the way to the center, 12 to 15 minute. (Alternately, place in a baking dish and bake at 425 until tender all the way to the center, about 1 hour.

  2. Meanwhile, combine beans, tomato, oil, cumin, coriander and slat in a medium microwave-safe bowl; microwave on High until just heated through, 2 to 3 minutes. (Alternatively, heat in a small saucepan over medium heat.)

  3. When just cool enough to handle, slash each sweet potato lengthwise, press open to make a well in the center and spoon the bean mixture into the well. Top each with a dollop of sour cream and a sprinkle of cilantro.

  4. NOTE: Additional options- dash of cinnamon, diced jalepenos, shredded cheddar cheese, chopped green onion tops.

Categories

Potatoes, Main Dish

Nutrition Facts
Serving Size 506.0g
Amount Per Serving
Calories
951
Calories from Fat
95
% Daily Value*
Total Fat
10.5g
16%
Saturated Fat
3.1g
16%
Trans Fat
0.0g
Cholesterol
5mg
2%
Sodium
325mg
14%
Potassium
4198mg
120%
Total Carbohydrates
169.2g
56%
Dietary Fiber
38.3g
153%
Sugars
8.6g
Protein
50.5g
Vitamin A 14% Vitamin C 84%
Calcium 31% Iron 69%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A
  Good points
  • Low in saturated fat
  • Very low in cholesterol
  • Low in sodium
  • High in dietary fiber
  • High in magnesium
  • High in potassium
  • High in thiamin
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