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Black Bean-Smothered Sweet Potatoes

:  December 2005/January 2006, EatingWell Serves Two

Your rating: None Average: 4.4 (140 votes)

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.


READER'S COMMENT:
"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...
Black Bean-Smothered Sweet Potatoes Recipe

Makes: 2 servings

Active Time:

Total Time:

Nutrition Profile

Diabetes appropriate | Low calorie | Low cholesterol | Low saturated fat | Heart healthy | Healthy weight | High fiber | High potassium | Gluten free |

View Our Nutrition Guidelines »

Ingredients

  • 2 medium sweet potatoes
  • 1 15-ounce can black beans, rinsed
  • 1 medium tomato, diced
  • 2 teaspoons extra-virgin olive oil
  • 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

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Preparation

  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 425ºF until tender all the way to the center, about 1 hour.)
  2. 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.)
  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

Per serving: 351 calories; 7 g fat ( 2 g sat , 4 g mono ); 6 mg cholesterol; 61 g carbohydrates; 0 g added sugars; 11 g protein; 12 g fiber; 468 mg sodium; 541 mg potassium.

Nutrition Bonus: Vitamin A (450% daily value), Vitamin C (45% dv), Iron (15% dv).

Carbohydrate Servings: 3

Exchanges: 3 1/2 starch, 1/2 vegetable, 1 very lean meat, 1 fat


More From EatingWell

Recipe Categories

Style/Theme
Vegetarian
Cooking for 2
Everyday favorites
Quick (total 30 min. or less)
Type of Dish
Main dish, vegetarian
Ethnic/Regional
American
Southwest
Ease of Preparation
Easy
Health & Diet Considerations
Diabetes appropriate
Low calorie
Low cholesterol
Low saturated fat
Heart healthy
Healthy weight
High fiber
High potassium
Gluten free
Total Time
30 minutes or less
Servings
2
Main Ingredient
Beans/Legumes
Preparation/ Technique
Bake
Microwave
Meal/Course
Dinner

Season
Fall
Winter
Publication
December 2005/January 2006
EatingWell Serves Two
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