Stuffed Sweet Potatoes with Black Beans (diabetic)
Printed from Inclusive Kitchen — Stuffed Sweet Potatoes with Black Beans
Stuffed sweet potatoes with black beans are a delightful dish that combines the natural sweetness of sweet potatoes with the hearty, savory flavors of black beans. This diabetic-friendly variant reduces sugar and swaps in sensible carb options, making it a wholesome choice for anyone looking to enjoy a satisfying meal without the guilt. The vibrant colors and textures of this dish not only make it visually appealing but also provide a wealth of nutrients, including fiber, protein, and essential vitamins.
Historically, sweet potatoes have been a staple in many cultures, particularly in the Americas, where they were cultivated by Indigenous peoples long before European contact. Their versatility is unmatched; they can be baked, mashed, or stuffed, as in this recipe. Black beans, on the other hand, have roots in Central and South American cuisine, often featured in dishes that celebrate their rich flavor and nutritional benefits. Together, these ingredients create a dish that is not only delicious but also steeped in cultural significance.
To prepare this dish, you’ll need to bake the sweet potatoes until they are tender and caramelized, which enhances their natural sweetness. The black beans are seasoned with spices that complement the sweet potatoes, creating a harmonious balance of flavors. Topped with fresh cilantro and a squeeze of lime, these stuffed sweet potatoes are sure to become a favorite in your household. And remember, when it comes to cooking, the only thing sweeter than sweet potatoes is the satisfaction of a job well done!
Ingredients
- 4 medium sweet potatoes
- 15 oz canned black beans
- 1 tbsp olive oil
- 1 tsp ground cumin
- 1 tsp smoked paprika
- 0.5 tsp garlic powder
- 0.5 tsp salt
- 0.25 tsp black pepper
- 0.25 cup fresh cilantro
- 1 lime
Instructions
- Preheat your oven to 400°F (200°C). This temperature is ideal for roasting sweet potatoes, allowing them to become tender and slightly caramelized.
- Wash and dry the sweet potatoes thoroughly. Prick each potato several times with a fork to allow steam to escape during baking.
- Place the sweet potatoes on a baking sheet lined with parchment paper. Bake them in the preheated oven for 40-45 minutes, or until they are fork-tender.
- While the sweet potatoes are baking, rinse and drain the canned black beans. This helps to remove excess sodium and improves the flavor.
- In a medium saucepan, heat the olive oil over medium heat. Add the black beans, cumin, smoked paprika, garlic powder, salt, and black pepper.
- Stir the mixture well and cook for about 5-7 minutes, allowing the beans to heat through and absorb the spices. You want them to be warm but not mushy.
- Once the sweet potatoes are done, remove them from the oven and let them cool for a few minutes. This will make them easier to handle.
- Carefully slice each sweet potato in half lengthwise. Use a fork to gently fluff the insides, creating a little well for the filling.
- Spoon the seasoned black beans generously into each sweet potato half. Don’t be shy; these potatoes can handle a hearty filling!
- Chop the fresh cilantro and sprinkle it over the stuffed sweet potatoes for a burst of freshness. A squeeze of lime juice adds a zesty finish.
- Serve the stuffed sweet potatoes warm, and enjoy the delightful combination of flavors and textures. They make for a satisfying meal any time of day.
- Store any leftovers in an airtight container in the refrigerator for up to 3 days. Reheat in the oven or microwave before serving.
Nutrition (per serving)
- Calories: 320
- Carbs g: 56
- Protein g: 12
- Fat g: 7
- Sugar g: 4
