Baked sweet potatoes are such a simple and yet so delicious recipe that will remain in your repertoire of quick and delicious recipes once tried. It’s the kind of recipe that you repeat very often in your kitchen, for which you always have the ingredients at hand, to which you return every time you go through a moment of “crisis” in the cycle “I don’t know what to do to eat”. This recipe is a recipe that you use when you need something that you know can’t disappoint you, that comes out perfectly every time and that you and your family love.
Pair them with black beans and avocado, and you will end up having a delicious and nutritionally balanced meal packed with complex carbohydrates, plant-based protein, and healthy fats.
A friendly reminder for those who choose canned foods, try to do a little research before buying and look for the brands that use BPA-free can lining. You can click here for brands that are BPA-free.
Many people are unaware of the harmful action of the super toxic compound BPA. Bisphenol A is a disruptor of the endocrine system that interferes with hormones in our body. It is also a disruptor of metabolism, reproductive processes and functions, and tissue functions.
Nutrients in this recipe
Sweet potatoes are rich in potassium, a mineral that moderates the effects of sodium on the body. According to Medical News Today, potassium regulates blood pressure and balances the proportion of acids and bases in the body.
Black beans are rich in antioxidants, the black color being due to a substance called anthocyanin. Anthocyanin is also considered a true food wonder for the health and proper functioning of the human body. Another significant benefit is that black beans are full of soluble fiber, beneficial in the fight against high cholesterol levels.
Due to the antioxidants in the composition, parsley has a strong detoxifying effect. It is an excellent source of vitamins, minerals, and active substances that help eliminate toxins and promote the absorption of nutrients.
Jalapeno peppers – if you make a constant effort to eat healthier, it would be good to make a habit of eating hot peppers, especially jalapenos. They come bundled with a lot of benefits.
If you do not have a problem with spicy food, you can consider yourself lucky. You have a lot to gain in terms of health if you put hot peppers in your diet. Jalapenos, hot green peppers, a slight bulging at the base have come to be considered a superfood. And that is thanks to the active ingredient inside, called capsaicin.
Avocado is a unique fruit. Even though most fruits consist mainly of carbohydrates, avocado is rich in healthy fats. Avocados tend to be high in fiber – about 7% by weight, which is a lot compared to most other foods.
Cumin has some vital antioxidant active substances in its composition, the essential being curcumin (curcumin). Antioxidants fight free radicals that damage cell membranes, damage cellular DNA, and even lead to complete cell destruction.
Baked Sweet Potatoes with Black Beans and Kale
- vegetable peeler
- a baking dish
- 2 medium sweet potatoes
- 1 Jalapeno pepper
- 1 medium red onion
- 3 cloves of garlic
- 1 medium ripe avocado
- 2 tablespoon lemon juice, divided
- 2 cups of canned black beans, drained and rinsed
- 1 cup of freshly chopped parsley
- 1 tablespoon of extra-virgin olive oil
- 1/2 teaspoon of black pepper
- 1/4 teaspoon of cayenne pepper
- 1/2 teaspoon of cumin
- 1/4 teaspoon of Kosher salt
- Preheat the oven to 400°F (200°C), and prepare a tray with baking paper.
- Peel the sweet potatoes using a vegetable peeler and cut them into 1-inch cubes. Try to cut the cubes evenly.
- Arrange sweet potato cubes on the prepared baking tray.
- Bake potatoes for 20-25 minutes.
- Mince the jalapeno pepper, red onion, and garlic cloves.
- Finely chop the parsley.
- Cut the avocado into cubes and squeeze a tablespoon of lemon juice over.
- In a large bowl, toss together jalapeno, red onion, garlic, avocado, black beans, parsley, and all the spices. Stir gently to blend all the flavors.
- Add in baked sweet potatoes and drizzle the remaining lemon juice.