Sweet Potatoes with Warm Black Bean Salad

38 Reviews
From the EatingWell Kitchen

For a satisfying last-minute supper, it's hard to beat a sweet potato zapped in the microwave. The fragrant filling of beans and tomatoes adds protein. Be sure to eat the skin, which is full of fiber, as well.

Ingredients 4 servings

for serving adjustment
Serving size has been adjusted!
Original recipe yields 4 servings
US
Metric
Nutrition per serving may change if servings are adjusted.
  • 4 medium sweet potatoes
  • 1 15-ounce can black beans, rinsed
  • 2 medium tomatoes, diced
  • 1 tablespoon extra-virgin olive oil
  • 1 teaspoon ground cumin
  • 1 teaspoon ground coriander
  • 3/4 teaspoon salt
  • 1/4 cup reduced-fat sour cream
  • 1/4 cup chopped fresh cilantro

Preparation

  • Active

  • Ready In

  1. Prick sweet potatoes with a fork in several places. Microwave on High until tender all the way to the center, 12 to 15 minutes. (Alternatively, place in a baking dish and bake at 425 °F until tender all the way to the center, about 1 hour.)
  2. Meanwhile, in a medium microwaveable bowl, combine beans, tomatoes, oil, cumin, coriander and salt; 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.

Nutrition information

  • Serving size: 1 stuffed sweet potato
  • Per serving: 253 calories; 6 g fat(2 g sat); 10 g fiber; 43 g carbohydrates; 9 g protein; 72 mcg folate; 6 mg cholesterol; 13 g sugars; 0 g added sugars; 22547 IU vitamin A; 34 mg vitamin C; 105 mg calcium; 3 mg iron; 575 mg sodium; 981 mg potassium
  • Nutrition Bonus: Vitamin A (451% daily value), Vitamin C (57% dv)
  • Carbohydrate Servings: 2 1/2
  • Exchanges: 3 starch, 1 vegetable 1/2 fat

Reviews 38

November 11, 2013
profile image
By: EatingWell User
Startlingly Rich! While I would have liked some kind of treatment to the skin, the overall dish was fantastic. I used canned diced tomato instead of fresh but it made little difference. The richness of the potato with the beans and tomato really sang and has made this my new go-to quick dinner! Pros: Wonderful texture, great flavor combinations, easy Cons: No treatment to the skin
November 10, 2013
profile image
By: bex2456
Great! I love this recipe and make it all the time. It's so easy to keep a few sweet potatoes, can of black beans, and a tomato on hand and then voila! I usually add minced fresh garlic with the beans mixture and more spices like paprika and red chile powder and skip the cilantro all together if I don't have it. Also topped with greek yogurt instead of the sour cream tastes just as delicious. Enjoy! Pros: easy, can keep items on hand
August 01, 2013
profile image
By: EatingWell User
Fast-easy-cheap-yummy! I have made this about ten times now and never get tired of it. The Hubs hates cilantro so he just doesn't put it on. I had no idea how fast and easy nuking sweet potatoes is! The flavors are outstanding for such a simple meal. I use this as a meatless weekday meal. It's so low in calories you can add a tossed salad or do what I do and indulge in desert lol.
May 23, 2013
profile image
By: EatingWell User
Just A Quick Question....? I lost 35 lbs in 1 summer on the low carb (& tried to limit processed foods....hard to do when u have chronic pain!), anyway, I know there is a good way to do low carb & a bad way! But it is waaay confusing! The carb count in this recipe is very high for 1 serving. So r u saying its ok cuz it's not processed white sugar? That its natural, healthy, when its a veg? Cuz I was told not to eat the starchy veggies, or at least limit them... Once again, CONFUSING! Thnx for ur time, hope to hear an answer soon! ) KGB Pros: Definitely Low Cal, Low Salt & Tasty! Cons: CARBS!! TOO MANY CARBS?
March 07, 2013
profile image
By: sunshine spirit
Oh so yummy!!! Um, yum?!?!!! This was so, so good! My husband and I both ate it up and licked our plates, and it was super easy to prepare. The only subs I made were adding in some frozen corn and using canned diced tomatoes in place of fresh diced. I also baked the sweet potatoes in the oven (at 375 for 1-1.5 hours) instead of nuking them. I'm not one for fancy presentations so the hubs said he'd prefer to just mash everything together next time, as opposed to serving the black bean salad 'on top' of the potatoes, but he's a mix-it-all-up sort of guy ;) I forgot to put the Greek yogurt (or sour cream) topping on, but we didn't even miss it! Definitely will make this again!! In fact, tonight, for dinner! Pros: Healthy, easy Cons: Leaves you wanting more, more, more! ;)
February 25, 2013
profile image
By: vivaitalia!
Just add lemon I just added lemon juice to cut the sweetness of the kumara a bit and also added sliced green and red onion to the bean salad to make it a bit more exciting. Fantastic! Pros: Fantastic base
February 21, 2013
profile image
By: olga.skiba
Great, easy to make, healthy Great recipe, quick and easy to make, tasted awesome. I added some grated cheddar and pan-fried chestnut mushrooms to the bean and tomato salad and used greek yogurt for topping.
November 06, 2012
profile image
By: ash12168
Quick and delicious This recipe was quick, delicious and very nutritious. I used non-fat greek yogurt instead of sour cream for even fewer calories. I pared it with roast chicken for a complete meal. It would have made a great lunch by itself.
October 24, 2012
profile image
By: EatingWell User
I was trying to come up with a way to eat healthy and use my sweet potates up. This was delicious and simple. I shared it with all the people in my lifestyle class and hope they feel the same. Thank you for a great recipe!