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Black bean stuffed sweet potatoes

Published Date
Author Kayla Zimmermann

On cold fall days most of us crave something warm, satisfying and full of flavour. Prep your grocery shopping list to include these ingredients and easily reach for this recipe recommended by dietitian Caitlin Boudreau. 

This recipe uses sweet potatoes and black beans which are excellent sources of fiber and protein, keeping you full and satisfied. Sweet potatoes are a rich source of vitamins, minerals, and fiber. They are particularly high in vitamin A, vitamin C, and potassium [1]. Black beans are also packed with nutrients, including protein, fiber, folate, iron, and magnesium [2]. Both potatoes and black beans are high in dietary fiber which is helpful for maintaining good digestive health. To make it vegan, swap out the Greek yogurt or sour cream for a plant based alternative of your choice. 

This recipe serves 4. To make more stuffed potatoes for future lunches or dinners during the week simply double the recipe. 

Ingredients:

  • 4 medium sweet potatoes

  • 1/2 cup sour cream or plain Greek yogurt

  • 1 tsp lime zest

  • 2 tsp lime juice

  • 1/2 tsp ground pepper

  • 1 cup red onion, finely diced

  • 2 tbsp olive oil

  • 1/2 tsp garlic powder

  • 1/2 tsp cumin

  • 1/2 tsp chili powder

  • 1/2 tsp sea salt

  • 1 15 oz can black beans, drained and rinsed

Additional toppings (optional):

  • 1/2 avocado, diced

  • handful of cilantro, roughly chopped

Step 1: Preheat the oven to 350 degrees F.

Step 2: Cover baking sheet with parchment paper or foil, lightly grease the surface and bake sweet potatoes for approx 50-55 mins. Insert a fork into one of them near the end of the cooking time to test if it's done (should be easily inserted into the flesh).

Step 3: While baking, prepare lime crema by whisking sour cream/Greek yogurt, lime zest and juice, and pepper.

Step 4: When the sweet potatoes have ~10-15 mins remaining, heat olive oil in a pan over medium heat and add the onion. Saute for 5 mins. until the onion has softened. Add the spices and salt and cook for an additional 3 minutes. 

Step 5: Add the black beans to the pan and toss to combine. Continue to cook for an additional 5 mins. Remove from heat and set aside.

Step 6: Once the sweet potatoes are done baking, allow them to cool slightly. Cut them open and shred the flesh from the skin so that the inside is mashed.

Step 7: Spread the black bean mixture, avocado and cilantro, and lime crema on top of the sweet potatoes.

Serve warm and enjoy!

1 https://www.healthline.com/nutrition/foods/sweet-potatoes#:~:text=Notably%2C%20sweet%20potatoes%20sometimes%20have,can%20transform%20into%20vitamin%20A.

2 https://www.verywellfit.com/black-beans-nutrition-facts-calories-and-their-health-benefits-4118125#:~:text=While%20black%20beans%20are%20high,dishes%2C%20from%20burritos%20to%20brownies.

Dietitians on the TELUS Health MyCare app are ready to help you make the most of the fall season with advice on nutritious foods and recipes served warm to get you through those chilly days. Book up to two dietitian appointments at $95 each before October 16th. Use the promo code found in the app at checkout.