I love it when I accidentally discover foods that work well together like in this black bean sweet potato bowl. It’s especially exciting when I make a new discovery while trying to make something quick and easy with what I have on-hand in the house. This black bean sweet potato bowl turned out to be the perfect savory and sweet combination I’ve had in a while.
Why sweet potatoes?
I am currently living in Peru where potatoes are abundant. At first, I have to admit that a trip to the grocery store was very confusing to this American who is only used to seeing 2-4 varieties of potatoes available.
POTATO FACT: The potato actually originated in Peru and potatoes were actually first cultivated by the Incas. I’ve heard mixed reports, but they have over 3,000 varieties of potatoes here in Peru.
Sweet potatoes are one of my favorites and I eat them whenever I get the chance. Roasting sweet potatoes really brings out the natural sweetness of the potato.
Sweet potato nutrition
Sweet potatoes are an excellent healthy choice for any meal because they are just downright good for you. A one cup serving is only 114 calories and provides 2 g of protein and 4 g of fiber.
Sweet potatoes are an excellent source of Vitamin A in the form of beta carotene. A ½ cup serving provides 943 micrograms of this vitamin which 100%+ of the recommended dietary allowance for both men and women. Vitamin A is extremely important for our vision and it plays a role in our immune function, growth and development and in maintaining the integrity of our cells.
Sweet potatoes provide lots of other nutrients and are considered a good source (providing 15-19% of RDA) of vitamin C, potassium, vitamin B6, manganese, and are also a source of fiber and other vitamins and minerals.
Delicious black beans
I love just about any type of bean, but I must admit black beans are a particular favorite. To me, they have a mild flavor and I like that they stay pretty intact unlike some legumes that get mushy when cooked.
Personally, I prefer to cook beans at home instead of use canned beans. When I do that, I cook a batch on the weekend, so I have them on-hand during the week. They freeze well, so I just store the extra to pull out when I need them.
Since I use them in a variety of dishes, I cook the dried beans in vegetable broth and then season them according to what I am preparing when I reheat. However, canned beans are certainly fine to use if that makes things easier for you.
The black bean sweet potato bowl is topped off with spicy peppers and red onion and then drizzled with a cooling blend of yogurt, lime and cilantro. The flavors work well together, and I think I may have discovered a new favorite. From start to finish I think it took me about 30 minutes to prepare.
Black Bean Sweet Potato Bowl with Cilantro Cream
- 1/2 cup greek yogurt
- 1 ea lime juice of
- 1/4 cup minced cilantro
- Salt and pepper as desired
- 1/2 tsp garlic salt separated
- 1/2 tsp smoked paprika separated
- 3/4 tsp cumin separated
- 1/2 tsp aji panca* or chipotle powder
- 2 cups black beans cooked or canned
- Salt and pepper to taste
- 1/4 cup red onion finely diced
- 1/2 ea jalapeño pepper finely diced
- 2 medium sweet potatoes
- 2 tsp olive oil
- ¼ tsp salt
- Mix together yogurt, lime and cilantro in a small blender until smooth. Add salt and pepper to taste. Refrigerate until ready to serve.;
- Peel sweet potatoes and sliced into 1/4 inch rounds. Lay out sweet potatoes in a single layer on a sheet pan. Use a pastry brush to coat olive on potatoes.
- Mix together the seasonings, garlic salt, paprika, cumin and aji panca. Sprinkle half of the mixture followed by ¼ tsp of salt evenly over sweet potatoes.
- Place tray of potatoes into a 400 degree oven and cook for 10 minutes. Flip over potato rounds and cook another 5-10 minutes or until potatoes are tender and slightly browned on each side.
Cook black beans
- While potatoes are cooking, season black beans with the remaining seasoning mix and heat over medium-low heat. Taste and adjust salt and pepper as desired.
- Serve black beans with sweet potato rounds in bowl, top with diced red onion and finely diced jalapeño. Drizzle with cream.
The beans and sweet potatoes also work well in tacos (picture on the right). The only change needed is to add whole wheat flour tortillas or corn tortillas and dice the sweet potatoes into cubes instead of slicing them.
Tell me your thoughts after you try this recipe!! Do you like the flavors? Was it easy to prepare?
Please leave me a comment here on the blog or send me a direct message using the chat function in the bottom right part of the screen. I would love to hear from you. If you take pictures, tag @cookeatlivelove so I can see your creations!