Sweet potato and bake bean bake
As a clinical nutritionist, I prioritise recipes that are both delicious and nutritionally balanced.
This Sweet Potato and Black Bean Bake is a perfect example of a nutritious and flavourful dish. Rich in fiber, vitamins, and minerals, it supports digestive health, boosts the immune system, and provides sustained energy. The combination of sweet potatoes and black beans ensures a good balance of complex carbohydrates and plant-based protein, while the addition of sunflower seeds offers healthy fats and a satisfying crunch. Fresh parsley adds a burst of vitamin K and a refreshing flavour. This dish is both vegan and dairy-free, making it suitable for a variety of dietary preferences.
Ingredients
Serves: 4
For the Bake:
2 large sweet potatoes, peeled and cubed
1 tin black beans, drained and rinsed
1 cup cherry tomatoes, halved
3 shallot, finely chopped
1 cloves garlic, minced
2 tbsp extra-virgin olive oil
1 tsp ground cumin
1 tsp smoked paprika
Salt and pepper to taste
For the Topping:
1/4 cup sunflower seeds
1/4 cup fresh parsley, chopped
extra-virgin olive oil
Prepare the Oven: Preheat the oven to 375°F (190°C).
Cook the Sweet Potatoes: Place the cubed sweet potatoes in a large pot and cover with water. Bring to a boil, then reduce heat and simmer until tender, about 15-20 minutes. Drain and mash the sweet potatoes until smooth.
Mix the Ingredients: In a large mixing bowl, combine the mashed sweet potatoes, black beans, cherry tomatoes, chopped shallot, and minced garlic. Drizzle with olive oil and sprinkle with ground cumin, smoked paprika, salt, and pepper. Mix until well combined.
Bake the Dish: Transfer the mixture to a large baking dish, spreading it out evenly. Bake in the preheated oven for 25-30 minutes, or until the top is slightly crispy and golden.
Add the Topping: Remove the bake from the oven and sprinkle with sunflower seeds. Return to the oven for an additional 5 minutes to toast the seeds slightly.
Serve: Garnish with fresh chopped parsley and drizzle with oil before serving. Serve warm and enjoy your Sweet Potato and Black Bean Bake, a nutritious and satisfying meal!
Enjoy this wholesome and satisfying dish that nourishes your body and delights your taste buds!