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Quick and Easy Stuffed Sweet Potatoes

Stuffed Sweet Potatoes

Hey there, busy plant-based food lovers! Today, I'm excited to share a recipe that's become a staple in my weeknight dinner rotation: Stuffed Sweet Potatoes. This dish is a nutritional powerhouse, making it a perfect choice for any diet. Also, it's quick and easy to make!

Stuffed Sweet Potatoes


Nutritional Powerhouse: Breaking Down the Benefits

These plant-based stuffed sweet potatoes aren't just delicious – they're also packed with essential nutrients. Let's break down the key ingredients and their nutritional contributions:

  1. Sweet Potatoes:
    • Rich in beta-carotene, which your body converts to Vitamin A, supporting eye health and immune function
    • Excellent source of Vitamin C, promoting collagen production and enhancing iron absorption
    • High in fiber, aiding digestion and promoting feelings of fullness
    • Contain antioxidants that may help reduce inflammation and lower the risk of chronic diseases
  2. Black Beans:
    • High in plant-based protein, essential for muscle building and repair
    • Packed with fiber, supporting digestive health and helping to regulate blood sugar levels
    • Good source of iron, crucial for oxygen transport in the body
    • Rich in folate, important for cell growth and DNA formation
  3. Corn:
    • Contains antioxidants like lutein and zeaxanthin, which may benefit eye health
    • Provides additional fiber for digestive health
    • Source of B vitamins, including thiamin, which is important for energy metabolism
  4. Onions and Garlic:
    • Rich in antioxidants and sulfur compounds that may have anti-inflammatory properties
    • May help boost immune function
    • Garlic has been linked to potential cardiovascular benefits
  5. Olive Oil:
    • Contains heart-healthy monounsaturated fats
    • Rich in antioxidants, including vitamin E

By combining these ingredients, you're creating a meal that's:

  • High in complex carbohydrates for sustained energy
  • Rich in plant-based protein for muscle health
  • Packed with fiber for digestive health and satiety
  • Low in saturated fat
  • Cholesterol-free
  • Abundant in vitamins and minerals

The beauty of this dish is that it provides a wide array of nutrients in a single, satisfying meal. It's particularly high in fiber, with the sweet potato, black beans, and corn all contributing to your daily fiber intake. This can help you feel full longer and support healthy digestion.

Moreover, the combination of black beans and corn creates a complete protein, providing all nine essential amino acids that our bodies can't produce on their own. This makes our stuffed sweet potatoes an excellent option for those following a plant-based diet or looking to incorporate more meatless meals.

And it's easy to make!!

This Stuffed Sweet Potato recipe is a testament to how plant-based eating doesn't have to be complicated, use hard to find ingredients, or take a lot of time. In less than 30 minutes, you've created a balanced meal that's bursting with flavors and textures. By microwaving the sweet potatoes while making the filling, you will save both time and energy. Chili powder and salt are staple spices, but they go a long way in this recipe. The corn and beans can be used right out of a can. This recipe couldn't be simpler. So next time you're short on time but still want a nutritious, delicious meal, give these Stuffed Sweet Potatoes a try. Your taste buds (and schedule) will thank you!


Happy cooking!

What you will need

  • Sweet potatoes
  • olive or avocado oil
  • onion
  • tomato sauce
  • chili powder
  • salt
  • black beans
  • canned corn
  • avocado
  • tomato
  • vegan sour cream
  • cilantro

Instructions

1. Prepare the Sweet Potatoes

First things first, let's get those sweet potatoes cooking:

  1. Wash and scrub your sweet potatoes thoroughly.
  2. Pierce each potato several times with a fork.
  3. Wrap each sweet potato in a damp paper towel and place directly in the microwave.
  4. Microwave on high for 6 minutes, turning halfway through.
  5. Check for tenderness - a fork should easily pierce through. If needed, microwave for additional time in 1-minute increments.
  6. Once done, leave the potatoes in the microwave to keep warm while you prepare the filling. Alternatively, wrap in a piece of aluminum foil.

2. Prepare the Filling

While your potatoes are cooking, let's make that delicious filling:

  1. Heat oil in a medium skillet over medium heat.
  2. Add the diced onions and cook for about 3 minutes until they start to become translucent.
  3. Add the black beans and corn to the skillet. Cook for another 2 minutes, stirring occasionally.
  4. Add the tomato sauce, chili powder and salt. Cook for an additional minute, stirring to combine all flavors.
  5. Allow to simmer for a couple of minutes, then remove the skillet from heat.

3. Assemble Your Stuffed Sweet Potatoes

Now for the fun part - putting it all together:

  1. Carefully remove the sweet potatoes from the microwave or aluminum foil.
  2. Cut each potato in half lengthwise.
  3. Using a towel to protect your hands, gently squeeze each half of the potato to open up the middle. You can use a fork to fluff up the inside if needed.
  4. Divide the black bean and corn filling evenly between the four sweet potato halves.
  5. Top each half with diced avocado, diced tomatoes, sour cream and a sprinkle of chopped cilantro.

And voila! Your Stuffed Sweet Potatoes are ready to be devoured.

Tips and Variations

  • Add a sprinkle of vegan cheese, Mexican style recommended
  • Add a dash of hot sauce for extra heat
  • Add diced jalapeños in with the onions, or sliced jalapeños on top for spice lovers.
  • You can use any veggies in this recipe, it's a nice way to clean out the fridge.

Stuffed Sweet Potatoes

Quick and Easy Stuffed Sweet Potatoes

Kellie Quinn
Enjoy these quick and easy plant-based stuffed sweet potatoes! Packed with black beans, corn, and spices, this 20-minute meal is nutritious, delicious, and perfect for busy weeknights.
Prep Time 5 minutes
Cook Time 7 minutes
Total Time 20 minutes
Course Main Course
Cuisine American
Servings 4

Ingredients
  

  • 2 medium sweet potatoes
  • 2 teaspoon olive or avocado oil
  • cup onion diced
  • ½ cup tomato sauce
  • ½ teaspoon chili powder
  • ¼ teaspoon salt
  • ¾ cup black beans from can
  • ¾ cup corn from can or frozen
  • 1 avocado diced
  • 1 tomato diced
  • cilantro chopped

Instructions
 

Prepare the sweet potatoes

  • Wash and scrub the sweet potatoes thoroughly.
  • Pierce each potato several times with a fork; wrap each potato in a damp paper towel and place directly in the microwave.
  • Microwave on high for 6 minutes, turning halfway through.
  • Check for tenderness- a fork should easily pierce through. If needed, microwave for additional time in 1-minute increments.
  • Once done, leave the potatoes in the microwave to keep warm while you prepare the filling. Alternatively, wrap in a piece of aluminum foil.

Prepare the filling

  • Heat oil in a medium skillet over medium heat.
  • Add the diced onions and cook for about 3 minutes until they start to become translucent.
  • Add the black beans and corn to the skillet. Cook for another 2 minutes, stirring occasionally.
  • Add the tomato sauce, chili powder and salt. Cook for an additional minute, stirring to combine all the flavors.
  • Allow to simmer for a couple of minutes, then remove the skillet from heat.

Assemble the sweet potatoes

  • Carefully remove the sweet potatoes from the microwave or aluminum foil.
  • Cut each potato in half lengthwise.
  • Using a towel to protect your hands, gently squeeze each half of the potato to open up the middle. You can use a fork to fluff up the inside if needed.
  • Divide the black bean and corn filling evenly between the four sweet potato halves.
  • Top each half with diced avocado, diced tomatoes, and sprinkle of chopped cilantro.

Notes

  • Add a sprinkle of vegan cheese, Mexican style recommended
  • Add a dash of hot sauce for extra heat
  • Add diced jalapeños in with the onions, or sliced jalapeños on top for spice lovers.
  • You can use any veggies in this recipe, it's a nice way to clean out the fridge.
Keyword Stuffed Sweet Potatoes

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