Sweet Potatoes with Warm Black Bean Salad for Two


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. This recipe was adapted from our popular Sweet Potatoes with Warm Black Bean Salad to serve two instead of four.

Cook Time:
15 mins
Additional Time:
5 mins
Total Time:
20 mins
2 servings


  • 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


  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 425F 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 Facts (per serving)

308 Calories
7g Fat
52g Carbs
11g Protein
Nutrition Facts
Servings Per Recipe 2
Calories 308
% Daily Value *
Total Carbohydrate 52g 19%
Dietary Fiber 13g 46%
Total Sugars 14g
Protein 11g 22%
Total Fat 7g 9%
Saturated Fat 2g 10%
Cholesterol 6mg 2%
Vitamin A 6638IU 133%
Vitamin C 30mg 34%
Folate 93mcg 23%
Sodium 500mg 22%
Calcium 99mg 8%
Iron 4mg 20%
Magnesium 9mg 2%
Potassium 1020mg 22%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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