Are you searching for a simple and appetizing meal that’s also nutritious? Then, Southwest Quinoa and Black Bean Stuffed Sweet Potatoes is the perfect option for you! This flavorful dish combines the nutty taste of quinoa with the rich and satisfying flavor of black beans, all wrapped up in a sweet potato that’s perfectly roasted to bring out its natural sweetness.
One of the best things about this dish is how versatile it is. You can easily customize it to suit your tastes by adding in your favorite herbs and spices, or swapping out ingredients to make it vegetarian, vegan, or gluten-free. Plus, it’s a great way to get in some extra nutrients, thanks to the quinoa and sweet potatoes, which are both packed with vitamins and minerals.
So why not give this tasty and nutritious dish a try? Whether you’re looking for a quick and easy dinner option, or you want to impress your guests with a delicious and healthy meal, Southwest Quinoa and Black Bean Stuffed Sweet Potatoes are sure to be a hit!
The Nutritional Value of Sweet Potatoes: 6 Health Benefits You Didn’t Know About
Sweet potatoes are a popular root vegetable that is enjoyed all over the world. They’re not only delicious, but they also offer a host of health benefits that make them a great addition to any diet. Here are six surprising health benefits of sweet potatoes that you may not have known about.
1. Highly Nutritious
Sweet potatoes are packed with essential nutrients, including vitamins A, C, and B6, potassium, fiber, and manganese. These nutrients play crucial roles in maintaining good health, such as supporting healthy blood pressure, promoting healthy digestion, and reducing inflammation in the body.
2. Promote Gut Health
Sweet potatoes contain high levels of fiber, which is essential for maintaining a healthy gut. Fiber helps to feed the beneficial bacteria in your gut, which can help to reduce inflammation and promote overall digestive health.
3. May Have Cancer-Fighting Properties
Studies have shown that sweet potatoes may have cancer-fighting properties. Sweet potatoes contain high levels of antioxidants, such as beta-carotene, which can help to protect your cells from damage and reduce your risk of developing certain types of cancer.
4. Support Healthy Vision
Sweet potatoes are also rich in vitamin A, which is essential for healthy vision. Vitamin A helps to protect the surface of the eye and can reduce the risk of developing age-related macular degeneration.
5. May Enhance Brain Function
Sweet potatoes contain choline, which is an essential nutrient that helps to support brain function. Choline is important for the production of neurotransmitters, which are essential for healthy brain function.
6. May Support Your Immune System
Sweet potatoes are a great source of vitamin C, which is essential for supporting your immune system. Vitamin C helps to protect your cells from damage and can reduce your risk of developing infections and other illnesses.
How to Add Them to Your Diet
Sweet potatoes are versatile ingredients that can be used in a variety of recipes. They can be baked, roasted, mashed, or pureed and used in dishes such as soups, stews, curries, and salads. You can also use sweet potatoes to make healthy snacks, such as sweet potato fries or chips.
The Bottom Line
Sweet potatoes are a delicious and nutritious food that offers a range of health benefits. They’re rich in essential nutrients, promote gut health, may have cancer-fighting properties, support healthy vision and brain function, and can support your immune system. So why not add sweet potatoes to your diet today and enjoy all of the health benefits they have to offer?
How to Make Southwest Quinoa And Black Bean Stuffed Sweet Potatoes
Southwest Quinoa and Black Bean Stuffed Sweet Potatoes are healthy and flavorful dish that is easy to make. Here’s how you can make them at home:
Prep time: 10 mins
Cook time: 1 hour
Total time: 1 hour 10 mins
Recipe type: vegetarian (easily made vegan), gluten-free
Serves: 4
Ingredients
For the sweet potatoes:
- 4 medium sweet potatoes
- 2 TBSP olive oil, divided
- ½ small yellow onion, diced
- 2 cloves garlic, minced
- ¼ tsp. cumin
- ¼ tsp. chili powder
- ¼ tsp. paprika (sweet if you want it mild, sharp if you like a little more heat)
- ¼ tsp. kosher salt
- ½ cup quinoa
- 1 cup water (or low-sodium vegetable stock)
- 1½ cups cooked black beans (homemade, or one 15 oz. can, drained and rinsed)
- 1 cup sweet corn (fresh, frozen and thawed, or canned and drained)
- ¼-1/2 cup fresh cilantro, chopped
For serving:
- pico de gallo, salsa, hot sauce, sour cream (or vegan alternative), lime wedges, crumbled queso fresco (or vegan alternative)… to taste
Instructions for Making a Perfect Southwest Quinoa And Black Bean Stuffed Sweet Potatoes
- Preheat oven to 350 degrees F, and thoroughly wash and dry the sweet potatoes. Rub the potatoes lightly with 1 TBSP olive oil, and sprinkle with salt.
- Place the potatoes on a baking sheet (line with foil or parchment for easier clean-up) and bake for about 45-60 minutes, or until the potatoes are tender all the way through.
- While the potatoes bake, saute the onion in the remaining TBSP oil over medium-high heat, until the onions begin to soften and turn translucent. Add the garlic, spices, and salt, and cook for another 1-2 minutes.
- Add the quinoa and water (or veggie stock) and bring to a simmer. Cover, and reduce heat to low. Let cook for 15-20 minutes, or until the water has been absorbed and the quinoa is tender. (If the quinoa is still a little wet, remove the lid and cook for another couple of minutes.)
- Add the black beans, corn, and cilantro. Taste, and adjust seasoning with more salt and pepper if needed.
- When the potatoes are done, remove them from the oven and cut a slit down the middle of each, being careful not to cut all the way through. Squeeze the ends of the potato (you can use a pair of tongs or a couple of spoons) to open the slit. Divide the filling evenly among the potatoes. (Depending on the size of your potatoes, you may have more filling than you need. Extra filling can be stored in the fridge for up to a week, and goes great in salads, with an egg on top, or eaten as-is with a little hot sauce.)
- If the filling or potatoes have cooled down, return them to the oven for another 5-10 minutes before serving.
- Serve as is, or with whatever toppings you like. I chose fresh pico de gallo, extra cilantro, crumbled queso fresco, and a squeeze of lime.
