The brilliant orange of sweet potatoes blended with black beans and Indian spices create a perfect warming dish for January. But its tremendous eye appeal provides more than just looks. The flavour and nutritional benefits contribute a wealth of antioxidants that will protect your body from chronic disease.
Any bean’ll do
We used black beans for a visual punch, but any bean, lentil, or legume will make a great substitute. And if dried beans are your preference, soak overnight, drain, and cook in a large saucepan with enough water to cover by 3 in (8 cm). Then add to cooked potato.
Ingredients
2 large sweet potatoes
2 Tbsp (30 mL) extra-virgin olive oil, divided
1 tsp (5 mL) cumin seeds
1 tsp (5 mL) black mustard seeds
1 small onion, peeled and diced
1 tsp (5 mL) smoked paprika
1 tsp (5 mL) ground coriander
1 tsp (5 mL) turmeric
1/2 tsp (2 mL) sea salt
1/2 tsp (2 mL) flaked dried garlic
14 oz (398 mL) black beans, drained and rinsed
1/2 cup (125 mL) plain dairy-free yogurt such as coconut yogurt
1/4 cup (60 mL) chopped fresh cilantro
1/4 cup (60 mL) chopped fresh mint
Generous pinches of crushed red pepper flakes
Directions
Select yams large enough to offer a half yam per serving.
Preheat oven to 375 F (190 C). Line a baking sheet with parchment. Cut yams in half, lengthwise, and rub all sides in half the oil. Place cut side down on baking sheet and bake for 35 to 45 minutes, or until potatoes are tender all the way through when pierced. Set aside to partially cool.
In small frying pan, heat remaining oil over medium heat. Add cumin and mustard seeds and sauté until they begin to pop. Add onion, paprika, coriander, turmeric, salt, and garlic and continue to sauté until onion is soft. Add a splash of water if needed to prevent it from sticking and burning. Remove from heat and stir in beans. Set aside until potatoes are fully baked.
When yams are tender and cool enough to handle, scoop out the middle from each half, leaving a bit of pulp to support a firm shell. Add scooped yam to sautéed onion and beans. Turn up heat and cook for a couple of minutes, or until piping hot. Add more seasonings to taste, if needed. Load into yam shells. Top with yogurt, chopped cilantro, mint, and a generous sprinkling of crushed red pepper flakes.
Each serving contains: 215 calories; 7 g protein; 8 g total fat (1 g sat. fat, 0 g trans fat); 31 g total carbohydrates (4 g sugars, 8 g fibre); 331 mg sodium
