Spicy Beans on Baked Sweet Potato: Frugal & Filling

A sweet potato is a nourishing gift from the ground. Baked until soft and steaming, they melt in your mouth like candy floss. Except they are far more nutritious than candy. Low on the glycemic index (17), it ranks as a healthy, high-fibre carbohydrate exceptionally high in Vitamin A and offer 65% of the daily requirement of Vitamin C.

Where a sweet potato can lead you astray is how you cook and dress it. Load up on butter or fry it in oil to make fries and you start to defile the tuber’s virtues.

Spicy Beans on Baked Sweet Potato

I found this recipe for Spicy Beans on Baked Sweet Potato in the Murdock Books Australia cookbook Homestyle: Low-Fat. It is essentially a vegetarian chilli dish served atop half a large baked sweet potato and garnished with a dollop of sour cream and a light grating of cheddar cheese.

Think “Healthy” Food is the Wallflower of the Cuisine World? Try this Spicy little Dish! Plain Ingredients Heat up your Plate.

   Don’t be fooled by the plain exterior of brown rice, frozen corn, black beans and some peppers. These babies — with the right encouragement and company — can give you an evening you won’t soon forget. Black Bean Bowl had its first date in the Savvy Single kitchen on this Friday night.

I adapted this recipe from two: Black Bean Rice Bowl (from Canadian Living [CL] magazine, October 2012 issue, page 202) and Salsa with Shrimp and Black Beans (from Les Lunchs de Geneviève, by Geneviève O’Gorman, Éditions La Semaine). Dinner was ready in less than an hour (most of it rice cooking time) and made 3 servings.