Black Bean – Sweet Potatoes Dish

Posted on by sadmin

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.

INGREDIENTS (2 SERVINGS)

  1. 2 medium sweet potatoes
  2. 1 15-ounce can black beans, rinsed
  3. 1 medium tomato, diced
  4. 1 medium onion (finely chopped)
  5. 2 teaspoons mustard oil or ground nut oil
  6. 1/2 teaspoon ground cumin
  7. 1/2 teaspoon ground coriander
  8. 1/4 teaspoon salt
  9. 2 tablespoons reduced-fat sour cream
  10. 2 tablespoons chopped fresh coriander
  11. 1/2 tablespoon green chilli (finely chopped)
  12. 1/2 tablespoon ginger (grated)

DIRECTION

  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°F until tender all the way to the center, about 1 hour.)
  2. Meanwhile, combine beans, tomato, onion, oil, cumin, coriander , green chilli , ginger 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 INFORMATION

  • Per Serving : 308 Calories
  • Nutrition Bonus : Vitamin A, Vitamin C, Folate, Iron, Potassium