Sweet Potatoes are a strong source of slow release complex carbohydrates, dietary fibre and vitamin A. Make sure you keep skins on, as that is where the majority of the fibre is kept.
Dietary fibre is a type of carbohydrate that our body cannot process and digest, meaning it passes through us undigested and then excreted. This process helps promote gut health and keeps us regular.
When looking at sources of carbohydrates to include in a dish, aim for foods which are high in fibre; often wholegrains, vegetables or legumes – the black beans in this dish also help boost the fibre level even a little higher!
Black beans are also high in protein, folate and iron, making this a great, well-balanced vegetarian dish.
Serves - 4
Prep Time -15 minutes
Cook Time - 50 minutes
Gluten free; Nut free; Vegetarian
Want to make it vegan suitable and dairy free? Substitute the Greek yoghurt for coconut yoghurt
Ingredients
- 4 x 250g small sweet potatoes, scrubbed
- 1 tbsp extra virgin olive oil
- 3 cloves garlic, crushed
- 1 red onion, finely diced
- 1 tsp ground cumin
- 1 tsp smoked paprika
- 400g can crushed tomatoes
- 1 red chili, thinly sliced
- 400g can black beans, rinsed and drained
- 1 small avocado, diced
- Salt and pepper, to season
- Greek yoghurt, coriander and lime wedges, to serve
How to make
1. Preheat oven to 220°C/200°C (fan forced). Wrap each sweet potato in aluminium foil and place on a baking tray. Cook for roughly 45 minutes, or until tender and cooked through.
2. Whilst the potatoes are cooking, heat oil in a medium frypan over moderate heat. Add garlic and onion and cook until softened. Add cumin, paprika, tomato and chili and stir to combine. Season with salt and pepper. Cover with a lid and reduce heat to low. Simmer for 5 minutes, stirring occasionally. Stir in beans and leave for a further 5 minutes to warm and cook through.
3. Remove potatoes from oven and allow to cool slightly. Make a cut down the middle of each sweet potato with a knife and press apart with the back of a spoon. Pour bean mixture into the middle of each potato. Top with avocado and serve with yoghurt, coriander and lime wedges.
Leftover guidelines
Assembled product is best consumed immediately once prepared. Leftover bean mix (if any) can be stored in the fridge and used within two days.
Nutritional information
| Kilojoules |
1620kj |
| Protein |
44.8g |
Carbohydrates, total
- sugars, total |
20.5g
4.4g
|
Fat, total
- saturated fat |
10.7g
2.2g |
| Sodium |
388mg |
Rachel Scoular is an avid foodie, APD Dietitian and founder of
@healthyhappyhabits