SWEET POTATO AND BLACK BEAN BAKE
Sweet potato and black bean bake is dead easy to make and delicious to eat. It's naturally vegan and gluten-free, filling and full of nutritious ingredients.
Provided by Ania
Categories large plates
Yield serves 6-8
Number Of Ingredients 15
Steps:
- Heat up 2 tbsp of olive oil in a heavy bottom pan or a casserole pot.
- Add diced onion and fry it off on a low heat until almost translucent, stirring from time to time.
- Add diced-up garlic, continue frying for another minute or so.
- Mix all the dry spices into the onion and garlic. Fry them off for another minute, stirring the whole time.
- Add in all the tomatoes and their juices. Once in the pan, break the tomatoes down with a wooden spoon. Add a can full of water and allow the sauce to simmer gently for about 30 minutes.
- Once the pan gets dry, add another can full of water and continue simmering the sauce until until tomatoes break apart and the sauce thickens. It needs to be thick for this dish or else the bake gets watery.
- Season with salt and pepper to taste.
- Preheat the oven up to 180° C / 355° F and grease a baking dish with 1 tbsp of olive oil.
- Spread ½ cup (120 ml) of tomato sauce at the bottom of the dish.
- Slice sweet potatoes with a mandolin to achieve 3 mm / 0.1" thick slices. I don't recommend slicing them by hand (unless you are a pro) as the slices need to be exactly the same thickness for them to cook at the same time and this is really hard to do using a knife.
- Place a layer of sweet potato on the tomato sauce making sure the slices overlap slightly. Sprinkle with salt, oregano and smoked paprika.
- Next spread on a can's worth of black beans. Season with a bit of salt and cumin.
- Follow with another layer of sweet potato. Again overlap them slightly and season with salt, oregano and smoked paprika.
- Spread the second can of drained beans on top of the potatoes. Season with a bit of salt and cumin.
- Follow up with a third layer of sweet potato. Again overlap them slightly and season with salt, oregano and smoked paprika.
- Finally, spread the rest of the tomato sauce on top - you should have just under ¾ cup left.
- Cover with a piece of tin foil and bake for about 60 minutes - give or take - until the sweet potato is cooked through and a knife slides right in.
- Sprinkle with shredded vegan cheese and bake (no cover this time) for about 10-15 minutes, until the cheese has melted.
Nutrition Facts : Calories 454.07 calories, Carbohydrate 52.77 grams, Cholesterol 0 milligrams, Fat 20.92 grams, Fiber 11.99 grams, Protein 19.17 grams, SaturatedFat 1.12 grams, Sodium 1401.48 milligrams, Sugar 4.34 grams, TransFat 0 grams, UnsaturatedFat 19.8 grams
SWEET POTATO AND BLACK BEAN ENCHILADAS
Provided by Martina McBride
Categories main-dish
Time 1h10m
Yield 5 servings
Number Of Ingredients 23
Steps:
- Preheat the oven to 400 degrees F. Put 1/4 cup red enchilada sauce on the bottom of a 13-by-9-inch baking dish.
- Heat the olive oil over medium-high heat in a large skillet. Add the garlic, onions and jalapeño and cook until the onions become translucent and the garlic is fragrant, about 2 minutes.
- Add the cubed sweet potatoes, diced tomatoes, black beans, cilantro, cumin, chili powder, salt and pepper to taste and 1/4 cup water. Cover and cook over medium-low heat, stirring occasionally, until the sweet potatoes are tender, about 10 minutes.
- Place a generous 1/3 cup filling in the center of each tortilla, roll up and place in the baking dish seam-side down.
- Top with the remaining 3/4 cup enchilada sauce and the cheese. Bake, covered with foil, until the enchiladas are hot and the cheese is melted, about 10 minutes. Top with more cilantro and serve with sour cream if desired.
- In a medium saucepan over medium-low heat, add the oil and saute the garlic until it is fragrant, about 30 seconds. Add the tomato sauce, chicken broth, chile powder, cumin, chipotle chiles and some salt and pepper. Bring to a boil. Reduce the heat to low and simmer until slightly thickened, for 5 to 7 minutes. Set aside until ready to use.
BLACK BEAN & SWEET POTATO RICE BOWLS
With three hungry boys in my house, dinners need to be quick and filling, and it helps to get in some veggies, too. This one is a favorite because it's hearty and fun to tweak with different ingredients. -Kim Van Dunk, Caldwell, New Jersey
Provided by Taste of Home
Categories Dinner
Time 30m
Yield 4 servings.
Number Of Ingredients 11
Steps:
- Place rice, garlic salt and water in a large saucepan; bring to a boil. Reduce heat; simmer, covered, until water is absorbed and rice is tender, 15-20 minutes. Remove from heat; let stand 5 minutes., Meanwhile, in a large skillet, heat 2 tablespoons oil over medium-high heat; saute sweet potato 8 minutes. Add onion; cook and stir until potato is tender, 4-6 minutes. Add kale; cook and stir until tender, 3-5 minutes. Stir in beans; heat through., Gently stir 2 tablespoons chili sauce and remaining oil into rice; add to potato mixture. If desired, serve with lime wedges and additional chili sauce.
Nutrition Facts : Calories 435 calories, Fat 11g fat (2g saturated fat), Cholesterol 0 cholesterol, Sodium 405mg sodium, Carbohydrate 74g carbohydrate (15g sugars, Fiber 8g fiber), Protein 10g protein.
BAKED SWEET POTATOES & BEANS
A superhealthy supper that's perfect for a busy weeknight, try making double the beans and freezing for next time
Provided by Good Food team
Categories Dinner, Main course
Time 35m
Yield Serves 2
Number Of Ingredients 11
Steps:
- Heat oven to 200C/180C fan/gas 6. Pierce the sweet potatoes a few times with a fork, then cook them in the microwave on High for 8 mins or until soft. Rub with 1 tsp of the paprika, 1 tsp of the oil and some seasoning. Transfer to a baking tray, put in the oven and cook for 10-15 mins until crispy.
- Meanwhile, make the beans. Cook the onion in the remaining oil until soft. Add the garlic, sugar, vinegar, Worcestershire sauce and the remaining paprika, and cook for a further 1-2 mins until sticky. Tip in the beans, tomatoes and a splash of water, and simmer until the sweet potatoes are ready.
- Serve the sweet potatoes with the beans on top, a dollop of soured cream and a pinch of paprika, if you like.
Nutrition Facts : Calories 783 calories, Fat 9 grams fat, SaturatedFat 2 grams saturated fat, Carbohydrate 136 grams carbohydrates, Sugar 69 grams sugar, Fiber 31 grams fiber, Protein 23 grams protein, Sodium 1.5 milligram of sodium
LOADED SWEET POTATOES WITH BLACK BEANS AND CHEDDAR
To make a halved sweet potato into a more substantial side, load it with black beans and sharp Cheddar, then send it back into the oven until the cheese melts and sizzles. Pair it with something a bit lighter, like fish tacos or a green salad, or build it into its own meal by adding sliced avocado, torn cilantro, a squeeze of lime juice, or even a fried egg.
Provided by Sarah Jampel
Categories vegetables, main course, side dish
Time 50m
Yield 4 servings
Number Of Ingredients 6
Steps:
- Heat the oven to 425 degrees and line a sheet pan with parchment paper. Halve sweet potatoes lengthwise, then brush all over with olive oil and sprinkle both sides with salt.
- Place cut side down on prepared sheet and roast for 30 to 40 minutes, or until completely cooked through. Take sweet potatoes out of the oven, turn them over and let cool slightly. Use a fork to rough up the flesh and slightly flatten the potatoes. Season with salt and pepper.
- Divide half the cheese among the potato halves. Spoon the black beans over them, then cover with the remaining cheese. Return the pan to the oven and bake for another 5 minutes, until the cheese has melted and the beans have warmed through. Season with salt and pepper. Serve warm.
Nutrition Facts : @context http, Calories 196, UnsaturatedFat 4 grams, Carbohydrate 29 grams, Fat 6 grams, Fiber 7 grams, Protein 7 grams, SaturatedFat 2 grams, Sodium 422 milligrams, Sugar 4 grams, TransFat 0 grams
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