Black Bean-Smothered Sweet Potatoes

Rating: 4.43 stars
47 Ratings
  • 5 star values: 30
  • 4 star values: 12
  • 3 star values: 2
  • 2 star values: 1
  • 1 star values: 2

For a quick and satisfying last-minute 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.

Susan Herr
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Ingredients

Directions

  • 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 425F until tender all the way to the center, about 1 hour.)

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  • Meanwhile, combine beans, tomato, oil, cumin, coriander and salt 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.)

  • 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 Facts

Per Serving:
308.4 calories; protein 11.1g 22% DV; carbohydrates 51.5g 17% DV; exchange other carbs 3.5; dietary fiber 12.9g 52% DV; sugars 14g; fat 7.1g 11% DV; saturated fat 1.9g 10% DV; cholesterol 5.8mg 2% DV; vitamin a iu 6638.4IU 133% DV; vitamin c 30.4mg 51% DV; folate 92.6mcg 23% DV; calcium 99.3mg 10% DV; iron 3.6mg 20% DV; magnesium 8.5mg 3% DV; potassium 1020mg 29% DV; sodium 499.5mg 20% DV; thiamin 0.2mg 21% DV.

Reviews (47)

Read More Reviews
47 Ratings
  • 5 star values: 30
  • 4 star values: 12
  • 3 star values: 2
  • 2 star values: 1
  • 1 star values: 2
Reviews:
Most Helpful Most Positive Least Positive Newest
kassie
Rating: 5 stars
03/11/2019
This is one of my all time favorite recipes! My boyfriend and I have this in a weekly rotation as our whole meal! The only thing I change is adding 1 can diced tomatoes with the beans instead of chopping one! We also add carmalized onions on top because who wouldn t! Highly recommend! Read More
bex2456@gmail.com
Rating: 5 stars
02/01/2018
I m in love with this recipe. I ve made it dozens of times through the years. It s quick easy healthy delicious and made with ingredients I typically have on hand. I always feel amazing after I eat it. I sometimes add avocado on top. Cooking hack: cut your sweet potato in half rub with oil and salt on all sides lay face down on a sheet pan and roast at 400 degrees for 30-40 min. It cuts cooking time way down and gets a bit of caramelized and soft. Sooo good. Enjoy! Read More
Sammy Shields
Rating: 3 stars
05/25/2017
Super easy to make recipe easy to follow cheap as chips! Unfortunately I found it quite bland even with Greek yoghurt (rather than sour cream) it was tasty and didn't taste bad at all but was not as full of flavour as I thought. Definitely will be trying again but changing up the ingredient. Pros: super easy and easy on the budget Cons: bland (but easily fixable) Read More
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Donna
Rating: 5 stars
01/21/2017
Wonderful flavor combination with dolup of plain Greek yogurt on top. Read More
EatingWell User
Rating: 4 stars
01/29/2016
Don't cook the potato so long This was delicious even without the sour cream but there's no way it should take 10-12 minutes to bake a sweet potato in the microwave on high. Mine was perfect in about 5 minutes. Pros: Tasty easy Cons: Recipe poorly written Read More
EatingWell User
Rating: 4 stars
09/02/2015
So easy very tasty Everyone's taste buds are different. I saw a few people said they didn't like the flavors. I thought this was delicious loved the flavors. Also loved the fact that it is a complete meal. Very satisfying. Pros: Quick easy delicious. Read More
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MaxBew
Rating: 4 stars
03/02/2015
Quick and Tasty! I would not normally have chosen this recipe but I am following one of EW 1800-Calorie Meal Plans. I microwaved the sweet potato and instead of opening a tin of black beans I used a tin of organic Black Bean Soup. I heated the soup on the stove top and added the cumin and coriander as per the recipe. I cubed the sweet potato poured the soup over topped with a little pile of cilantro leaves tbsp dollop of sour cream and tbsp of cheddar cheese. I did not need to add any salt (probably some in the soup). I loved this - Hubby did initially look for some meat but he cleared his plate too:) Pros: Healthy Flavourful Quick Prep Cons: None Read More
EatingWell User
Rating: 3 stars
12/20/2014
a few additions i added some sweet onion some corn and a little lemon juice. it really punched up the flavor. will definitely make this again. Pros: i also prefer baking in the oven rather than microwave Cons: it needed a little more flavor Read More
EatingWell User
Rating: 4 stars
03/16/2014
Yummy and healthful go-to meal I love this for a healthy meal that combines sweet and savory. Great comfort food that is good for you too. Add plain Greek yogurt instead of sour cream for even more protein. Pros: Delicious healthy and easy! Cons: None Read More
EatingWell User
Rating: 1 stars
02/17/2014
set microwave on fire Err so i tried microwaving these and after 10 minutes the potatoes caught on fire and filled my apt with smoke. What?? did anyone else have this problem? ive never had this issues before w/my microwave STAY AWAY!! Pros: none Cons: smoke disaster Read More
EatingWell User
Rating: 1 stars
11/29/2013
Not a fan of microwaving I made these last night for Thanksgiving because I am a vegetarian and I was looking for something hearty to replace turkey. I made the mistake of only reading the ingredients and reviews not the instructions. I never would have picked a microwaving recipe because I avoid nuking my food as much as possible. I tried to find a last minute baked sweet potato recipe on my phone but it didn't turn out well -- it was dry unlike the picture on this recipe page (my fault but still). The beans also called for microwaving so I cooked them on the stove using the ingredients listed. I really didn't like the taste. I usually saute onions and garlic in my beans and this recipe was lacking important flavors. I think the presentation is much nicer than the flavor. I'll look for similar recipes in the future because I think it's a good idea -- this just isn't the one for me. I'll save better options to the YuBalance Pinterest page. Pros: easy fast quick vegetarian vegan healthy Cons: microwave flavor preparation Read More
EatingWell User
Rating: 5 stars
11/16/2013
One of My Favorite Recipes for Fall Super easy and tasty like another reader I add onions and garlic and throw in some tumeric. Good times in the mouth! Read More
EatingWell User
Rating: 4 stars
10/21/2013
Satisfying One-Dish Meal The preparation of this dish couldn't be simpler. It was yummy and satisfying. However my husband didn't like the unfamiliar combination of beans on a sweet potato. He liked the beans but next time he wants them on the side. Pros: Quick and easy Cons: Some may reject the combination of beans and sweet potatoes. Read More
EatingWell User
Rating: 5 stars
10/02/2013
So good! I wasn't sure about this recipe when my husband suggested it it seemed like an odd combination. I loved it! I was surprised at how well the ingredients go together. I used roasted coriander because it was what I had on hand. It was delicious! I followed the directions completely except for using the roasted coriander. I will be making this again! Pros: Easy Read More
hateridge
Rating: 4 stars
08/08/2013
Super tasty! I make this once a week but I just add a bit of my favorite salsa to a can of black beans instead of adding the seasoning. It's so good. I actually thing the sweet potato is best for this because it almost creates a buttery taste when paired with the spices of the topping. I'm sure it would taste great with a regular potato as well. Pros: Tasty Easy Fast Read More
lynnmp
Rating: 4 stars
07/14/2013
Good recipe - add some seasoning This is a great recipe. I add more cumin and coriander along with onions and garlic to the beans. This might go against Eating Well but it's delicious with cheese and bacon. It makes tasty - although not pretty - leftovers. Read More
EatingWell User
Rating: 2 stars
04/25/2013
Would be better with a regular potato I have this giant bag of sweet potatoes I'm trying to use up and this sounded perfect. Unfortunately the sweetness of the potato didn't mesh with the flavor of the beans. Would have been much better with a regular baked potato and leaves me wondering what to try next with the sweet potatoes. Pros: Bean mixture was delish Cons: Weird flavor combination Read More
EatingWell User
Rating: 4 stars
01/16/2013
Quick easy and delicious A great easy and filling meal. For even easier black bean filing heat drained beans in skillet on medium high for a few minutes and add a few tablespoons of your favorite tomato-based salsa. Stir and wait till just warmed through. Pros: quick easy delicious cheep filling Read More
kennethetucker
Rating: 4 stars
01/03/2013
Bing - Bang - (Flavor) - BOOM!!! Jan '13 For those resolving to eat (much) less meat (like me) w/o going into protein deprivation; make this and 'tweak it' to your heart's content (I added a handful of chopped red onion to the (cast iron pan) veg combination) and enjoy! Pros: Healthy quick yummy vege-protein Cons: Needed red oinions Read More
EatingWell User
Rating: 5 stars
08/18/2012
Husband loved it! We did not make our in the microwave. We baked the sweet potatoes in the oven. Also I left out the sour cream and tomatoes (my husband's request). Moreover it was a wonderful alternative to a meat based meal. Did not leave us hungry! Pros: Easy to make tasted great and fairly inexpensive. Cons: None Read More
EatingWell User
Rating: 4 stars
06/06/2012
Quick and Easy Dinner in the microwave It was very delicious I did not have enough time to make it in the oven so I did it in the microwave..I will try again in the oven and im sure it will be even better Pros: I love the Black Bean Salad Cons: none Read More
EatingWell User
Rating: 5 stars
05/07/2012
I made this tonight and it was delicious! I added a little onion and just a dash of cinnamon like someone else suggested. My son and I loved it. My husband however didn't like it. He ate two of them because he was hungry so he must have not disliked it THAT much. I should have known this is a man that doesn't like sweet potatoes. I will definately make it again for my son and I. Read More
Lynne
Rating: 4 stars
12/29/2011
This recipe sounded sooo good Black Bean Smothered Sweet Potatoes yum!! Everything was wonderful I don't know if I would make it again because I could have such a small portion. I loved the recipe itself but I am very dissapointed that is would be represented as healthy. I don't mean to sound so critical but people turn to you to help them live and eat healthy - sorry guys - this ain't it. Does any one agree with me or am I just getting grumpy because of lack of carbohydrates! Pros: It was quick and simple to make and I had everything I needed right in my pantry. My husband and I Cons: I could onlyhave half of the potatoe because it was SO HIGH IN CARBS!! I'm diabetic and try to lim Read More
EatingWell User
Rating: 5 stars
10/30/2011
These are fantastic! Super quick and easy to put together and they taste great! The sour cream is a must. I cooked the potatoes half in the microwave finished them in the oven to get a crispier skin. I also added some finely chopped peppers and jalapeno peppers to the mixture. Topped them off w/ a little shredded cheddar sour cream and chopped green onion tops. The husband and kids loved them too. Read More
EatingWell User
Rating: 5 stars
10/30/2011
This recipe intrigued me when I saw it and they came out better than expected! To even shorten the time spent substiute a can of diced tomatoes instead of using fresh tomatoes. I second the other comment and add diced jalepenos if you like heat. I didn't have any so I doused them with my favorite hot sauce (Tapatio) and it was fabulous! Read More
EatingWell User
Rating: 5 stars
10/30/2011
I was hesitant about this dish but given my love for sweet potatoes and black beans I decided it was worth a shot. It is delicious!!! The bean/tomato mixture mellows out the sweetness of the sweet potato. Cheap and satisfying....this one is a keeper! Read More
Loni W
Rating: 5 stars
10/30/2011
I've always had my sweet potatoes with butter and brown sugar. I wasn't sure how this savory middle eastern flavor would mix with a sweet potato but I had to try it. I was completely won over at the first bite! These are wonderful. So flavorful filling and packed full of nutrients how can you go wrong? I used canned tomatoes instead of fresh and added a dash of cinnamon which I highly recommend. Not only did the cinnamon compliment the other spices but it also really brought out the flavor of the sweet potato. Read More
EatingWell User
Rating: 5 stars
10/30/2011
Delicious. Subbed-in plain yogurt for the sour cream. Lots of opportunity for variations here I will definitely make again! Read More
EatingWell User
Rating: 5 stars
10/30/2011
I'm surprised you don't mention how many of your recipes are dairy-free. The sour cream in this one for example can easily be substituted with dairy free sour cream. Although many may say ewwww the taste is delicious and almost impossible to taste. Cream cheese can also be found in a lactose free variety. It also is much better for you calorie fat and health wise. Stick margarine for baking and cooking is also to be found. I love your recipes and by changing some of the ingredients to dairy free I am able to enjoy them. Being allergic to dairy has its drawbacks but many companies are making it easier for me to have a better quality of life. Read More
damwilki
Rating: 5 stars
10/30/2011
A couple friends and I wanted a quick healthy meal to throw together! Such a winner! We created our bean mixture on the stove top adding sauteed onions. Next time may add garlic and a little cheese! Such a warm yummy meal for winter time! Read More
EatingWell User
Rating: 5 stars
10/30/2011
Excellent quick and healthy meal! Used the suggestion of cinnamon very good! This will be a regular on my plate! Read More
EatingWell User
Rating: 5 stars
10/30/2011
Delish! We had as a side to london broil w/ chimichurri sauce. So good and so easy. Even the kids loved it! Read More
EatingWell User
Rating: 5 stars
10/30/2011
Delicious cheap and easy to make! Will Definitely make again and again. Read More
EatingWell User
Rating: 5 stars
10/30/2011
I tweaked it a bit too - I sauteed finely chopped onion and crushed red pepper in oil added the rest of the ingredients as directed and squeezed a whole lime into it as well. I liked the heat and citrusy zest it added. So so good! Read More
EatingWell User
Rating: 5 stars
10/30/2011
Incredibly flexible to your taste and sooo good. Read More
EatingWell User
Rating: 5 stars
10/30/2011
I made this recipe one night when I had extra sweet potatoes in my pantry. I always have black beans on hand and decided that it would be a good way to help use them both. My boyfriend is an extremely picky-eater so I knew trying this recipe would be a risk. However I made it using the cinnamon to compliment the sweetness of the potato and it became an instant hit. I cannot imagine making this without the cinnamon and the great news is: I'll be making it tonight BY REQUEST from the picky eater! If i could issue a tip - Taste as you go. I use more cinnamon than cumin and definately add a lot. This is a recipe in my opinion that is more about the texture than the precision. Read More
KDKOOK
Rating: 5 stars
10/30/2011
It's EXCELLENT! I use coriander seeds. Read More
EatingWell User
Rating: 5 stars
10/30/2011
I really like this recipe and have made several variations since I made it for dinner! Including baked sweet potatoes with cottage cheese and leftover Arrabiatta sauce (it was all we had in the fridge and it was good)! But my husband has trouble thinking of sweet potatoes as a sub for white potatoes... That being said he ate all of his dinner! Read More
EatingWell User
Rating: 5 stars
10/30/2011
Loved this recipe. I made it in minutes and had a really satisfying lunch. I used lower fat yogurt and more cilantro. Even my 9 year old liked the bean mixture. This is my go-to recipe on a busy night. Read More
EatingWell User
Rating: 5 stars
10/30/2011
This was delicous! And with the leftovers I mashed them together the next day added an egg and some breadcrumbs and made burgers also delicious! Read More
EatingWell User
Rating: 5 stars
10/30/2011
I've always had my sweet potatoes with butter and brown sugar. I wasn't sure how this savory middle eastern flavor would mix with a sweet potato but I had to try it. I was completely won over at the first bite! These are wonderful. So flavorful filling and packed full of nutrients how can you go wrong? I used canned tomatoes instead of fresh and added a dash of cinnamon which I highly recommend. Not only did the cinnamon compliment the other spices but it also really brought out the flavor of the sweet potato. http://diethealth.weebly.com Read More
EatingWell User
Rating: 5 stars
10/30/2011
Wonderful--at last a healthy comfort food! Read More
bossier66
Rating: 5 stars
10/29/2011
This was quick easy and healthy; however I was not overwhelmed with the flavors. I made it by the recipe but did not have any coriander. I cooked my sweet potato in the microwave to save time and my potato was not as sweet as most I have had. I don't know it that was because I cooked it in microwave or not. If I try this recipe again I would add the cinnamon and possibly onions suggested by others. I don't know how motivated I am to try it again though. Read More
teaganav@rams.colostate.edu
Rating: 5 stars
10/29/2011
Filling and Tasty I love this recipe I have made it multiple times and it always fills me up. This is a delicious healthy recipe for people trying to lose weight. Read More
EatingWell User
Rating: 4 stars
10/29/2011
Great for those of us on the go This was a good meal for me and my wife -- quick prep time and ingredients that are readily available in our house. We had to ditch the cumin as the kids found the recipe as-is a bit too spicy. That said this is something we'd do again along with a protein-based entree so we have more energy for play at the park! Pros: Simple ingredients quick prep time Cons: Not much in the way of protein a little spicy for kiddos Read More
jennifer.c.north@gmail.com
Rating: 5 stars
10/29/2011
really awesome dish! As a college student and vegetarian eating healthy is a challenge in that it can take a lot of time and/or money. I loved this recipe because it was really simple to prepare relatively cheap and still really good and filling! I used a yam instead of a sweet potato lots of cumin and added green onion to the beans and tomato mixture. It all came together really well. Next time I might try some plain yogurt instead of sour cream as suggested. This is definitely one of my new favorites! Pros: easy delicious healthy Read More
EatingWell User
Rating: 5 stars
10/29/2011
Healthy and delicious This has become one of my favorite meals to make! It is easy cheap and nutritious-- what could be better? I use canned tomatoes since they are actually better than fresh at this time of year. It's such a simple wholesome meal after a long day at work but sometimes I even eat it for breakfast! Pros: Easy to make cheap Cons: None Read More
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