Sweet Potato and Black Bean Tacos Recipe

Sweet Potato and Black Bean Tacos Recipe

by | Sep 29, 2024 | Recipes

There’s no denying that plant-based foods offer significant health benefits, including reducing the risk of chronic conditions like heart disease, diabetes, and some cancers. Fruit, vegetables, legumes, and whole grains are commonly highlighted in many traditional Latin American dishes, celebrating nourishing, vibrant flavors that make each meal a true delight for both the body and soul.

In this recipe, we’re embracing the beauty of plant-based nutrition with Sweet Potato and Black Bean Tacos, a dish that draws from the heart of Latino culture while celebrating the versatility of plant-based ingredients.

Why Sweet Potatoes and Black Beans?

Sweet potatoes, with their natural sweetness, are a beloved staple across Latin America. When paired with the earthy flavor of black beans, they create a nutrient-rich, balanced dish that is both satisfying and delicious.

  • Sweet Potatoes are packed with fiber, vitamins A and C, making them a powerhouse of nutrition.
  • Black Beans bring protein, iron, and a savory depth to the tacos, ensuring that the meal is hearty enough to satisfy.

With fresh cilantro, a squeeze of lime, and your favorite salsa, these tacos are bursting with vibrant Latin flavors that make it easy to embrace plant-based eating.

Sweet Potato and Black Bean Tacos 

These tacos are a simple and delicious way to highlight the natural plant-based ingredients found in Latino cuisine. Whether you’re looking for a quick weeknight meal or something to share with friends and family, these tacos are sure to be a hit!

Ingredients:

  • 2 medium sweet potatoes (peeled and diced)
  • 1 can black beans (drained and rinsed)
  • 1 tbsp olive oil
  • 1 tsp cumin
  • 1 tsp chili powder
  • 1/2 tsp smoked paprika
  • 1/2 tsp garlic powder
  • Salt and pepper to taste
  • 8 small corn or flour tortillas
  • 1 avocado (sliced)
  • 1/4 cup fresh cilantro (chopped)
  • 1 lime (cut into wedges)
  • Optional toppings: Pickled onions, roasted tomatillo salsa, vegan sour cream

Instructions:

Preheat your oven to 400°F (200°C).

Toss the diced sweet potatoes with olive oil, cumin, chili powder, smoked paprika, garlic powder, salt, and pepper. Spread them evenly on a baking sheet and roast for 20-25 minutes, stirring halfway, until tender and slightly crispy.

While the sweet potatoes roast, heat the black beans in a saucepan over medium heat. Add salt and pepper to taste.

Warm the tortillas in a dry skillet or microwave.

Assemble the tacos by dividing the roasted sweet potatoes and black beans among the tortillas. Top with avocado slices, fresh cilantro, and any optional toppings.

Serve with lime wedges for an extra burst of flavor.

Here’s how to make healthy carbohydrates work in a balanced diet.

Here’s how to make healthy carbohydrates work in a balanced diet.

by | May 23, 2024 | Uncategorized

We need carbohydrates for fuel. By limiting those packed with calories but low in nutrition and aiming for more fruits, vegetables and whole grains, we can ensure we have the energy to tackle on our day.

  1. Emphasize fiber-rich fruits and vegetables. Aim for whole fresh, frozen and canned fruits and vegetables without added sugar. Other options are fruit juices and dried fruits, which are concentrated sources of natural sugar and therefore have more calories. Whole fruits and vegetables also add fiber, water and bulk, which help you feel fuller on fewer calories.
  2. Choose whole grains. Whole grains are better sources than refined grains of fiber and other important nutrients, such as B vitamins. Refined grains go through a process that strips out parts of the grain — along with some of the nutrients and fiber.
  3. Stick to low-fat dairy products. Milk, cheese, yogurt and other dairy products are good sources of calcium and protein, plus many other vitamins and minerals. Consider the low-fat versions, to help limit calories and saturated fat. And beware of dairy products that have added sugar.
  4. Eat more legumes. Legumes — which include beans, peas and lentils — are among the most versatile and nutritious foods available. They are typically low in fat and high in folate, potassium, iron and magnesium, and they contain beneficial fats and fiber. Legumes are a good source of protein and can be a healthy substitute for meat, which has more saturated fat and cholesterol.
  5. Limit added sugars. Added sugar probably isn’t harmful in small amounts. But there’s no health advantage to consuming any amount of added sugar. The Dietary Guidelines for Americans recommends that less than 10 percent of calories you consume every day come from added sugar.