Black Bean-Smothered Sweet Potatoes

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.

Susan Herr

Used by permission. (c) Eating Well, Inc.

Black Bean-Smothered Sweet Potatoes

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    Ingredients

    2 medium sweet potatoes 1/2 teaspoon ground coriander
    1 15-ounce can black beans, rinsed 1/4 teaspoon salt
    1 medium tomato, diced 2 tablespoons reduced-fat sour cream
    2 teaspoons extra-virgin olive oil 2 tablespoons chopped fresh cilantro
    1/2 teaspoon ground cumin

    directions

    Prep: 15 min Total: 30 min (Quick)
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    • 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 425ºF 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.

    nutritional information

    Calories:
    309
    Fiber:
    13 g
    Fat:
    7 g
    Saturated Fat:
    2 g
    Carbohydrates:
    52 g
    Protein:
    11 g
    Sodium:
    492 mg
    Monounsaturated Fat:
    4 g
    Exchanges:
    3 1/2 starch, 1/2 vegetable, 1 very lean meat, 1 fat
    Cholesterol:
    6 g
    Carbohydrate Servings:
    3
    Potassium:
    1020 mg
    Nutrition Bonus:
    Vitamin A (450% daily value), Vitamin C (45% dv), Iron (15% dv).
    Added Sugars:
    0 g
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