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Black Bean-Smothered Sweet Potatoes
Black Bean-Smothered Sweet Potatoes
46 Reviews
From the EatingWell Kitchen
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.
- By: Susan Herr EatingWell Recipe Contributor
Ingredients 2 servings
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Serving size has been adjusted!
Original recipe yields 2 servings
Nutrition per serving may change if servings are adjusted.
- 2 medium sweet potatoes
- 1 15-ounce can black beans, rinsed
- 1 medium tomato, diced
- 2 teaspoons extra-virgin olive oil
- ½ teaspoon ground cumin
- ½ teaspoon ground coriander
- ¼ teaspoon salt
- 2 tablespoons reduced-fat sour cream
- 2 tablespoons chopped fresh cilantro
Preparation
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Active
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Ready In
- 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.)
- 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.
- Per serving: 308 calories; 7 g fat(2 g sat); 13 g fiber; 52 g carbohydrates; 11 g protein; 93 mcg folate; 6 mg cholesterol; 14 g sugars; 0 g added sugars; 6,638 IU vitamin A; 30 mg vitamin C; 99 mg calcium; 4 mg iron; 499 mg sodium; 1,020 mg potassium
- Nutrition Bonus: Vitamin A (133% daily value), Vitamin C (50% dv), Folate (23% dv), Iron (22% dv)
- Carbohydrate Servings: 3½
Reviews 46
February 01, 2018
By: bex2456
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!
May 25, 2017
By: Sammy Shields
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)
January 21, 2017
By: Donna
Wonderful flavor combination with dolup of plain Greek yogurt on top.
January 29, 2016
By: EatingWell User
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
September 02, 2015
By: EatingWell User
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.
March 02, 2015
By: MaxBew
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
December 19, 2014
By: EatingWell User
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
March 16, 2014
By: EatingWell User
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
February 17, 2014
By: EatingWell User
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
