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Black Bean-Smothered Sweet Potatoes
Black Bean-Smothered Sweet Potatoes
47 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 47
March 10, 2019
By: kassie
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!
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
