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Sweet Potatoes with Warm Black Bean Salad

:  December 2005/January 2006, EatingWell Serves Two

Your rating: None Average: 4.4 (119 votes)

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.


READER'S COMMENT:
"Amazing! I agree with several other comments - this is going to be a new staple for me! A very filling and nutritional meal. Followed the recipe to the letter - at first I thought the corriander & cumin amounts may be too much, but it...
Sweet Potatoes with Warm Black Bean Salad Recipe

Makes: 4 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

  • 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

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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 425 degrees 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

Per serving: 295 calories; 6 g fat ( 2 g sat , 3 g mono ); 6 mg cholesterol; 52 g carbohydrates; 0 g added sugars; 8 g protein; 9 g fiber; 572 mg sodium; 541 mg potassium.

Nutrition Bonus: Vitamin A (450% daily value), Vitamin C (45% dv), Fiber (38% dv), Folate (25% dv), Iron (15% dv), Potassium (15% dv).

Carbohydrate Servings: 3

Exchanges: 3 starch, 1 vegetable 1/2 fat


More From EatingWell

Recipe Categories

Style/Theme
Quick (total 30 min. or less)
Vegetarian
Budget
Everyday favorites
Type of Dish
Main dish, vegetarian
Ethnic/Regional
Mexican
Southwest
Ease of Preparation
Easy
Total Time
30 minutes or less
Health & Diet Considerations
Diabetes appropriate
Low calorie
Low cholesterol
Low saturated fat
Heart healthy
Healthy weight
High fiber
High potassium
Gluten free
Servings
4
Main Ingredient
Beans/Legumes
Preparation/ Technique
Bake
Microwave
Saute
Meal/Course
Dinner

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