Sweet Potatoes are a favourite staple food in our house. We use them in many dishes but also we do love these Vegetarian Black Bean Stuffed Sweet Potatoes. They are so hearty and filling and you can adapt them to suit with other ingredients. These are also essentially vegan too, gluten-free and dairy-free.
I didn’t know how to name this post as I am using more than black beans as a filling. I like to add in more healthy nutrition wherever I can. Sweet potato is a carb but a very healthy one! Adding protein-rich plant-based ingredients such as Quinoa and Lentils balances out the meal.
why we love sweet potatoes
Sweet Potatoes are highly nutritious. There are 3 colour varieties but we prefer to use the orange kind which, along with the purple colour are rich in anti-oxidants. Sweet potatoes are a good source of B vitamins and vitamin C. They also contain iron, calcium and selenium plus they are a rich source of fibre.
They also taste beautifully sweet and are a healthy addition to children’s diets.
why use black beans?
Including Black beans (also known as Black Turtle Beans) in your diet is a great way to add low-fat, high-fibre plant-based protein. Black beans are higher in anti-oxidants than any other beans. See the Nutritional Info Links below for a more detailed look at Black beans.
what is quinoa?
I’ve been using Quinoa since the 90’s when I found it in a local health shop called Infinity Foods. This place was and still is a treasure trove of healthy food and drink.
Quinoa is high in protein and gluten-free. It is one of the few plant foods that is a complete protein containing all nine essential amino acids. It is also high in fibre, B vitamins, magnesium, iron, potassium, calcium, phosphorus and vitamin E. It is also relatively high in anti-oxidants compared to other grains. If you are interested in the discussion about whether Quinoa is classed as a seed or grain, check this out.
why add lentils?
Lentils are another excellent plant-based protein. They are a very versatile legume, they add extra fibre, iron and B vitamins plus extra texture to any dish. They are another pantry staple here.
If using Quinoa and Lentils I usually make more than I need. It’s always good to have some in the fridge, it has many uses. I am always in awe of how much cooked grains/seeds can come from only ⅓ cup!
These Vegetarian Black Bean Stuffed Sweet Potatoes are really easy to make and assemble. The sweet potatoes are baked for 50-60 minutes and once cooked they are cut down the middle lengthways. The sweet, soft, gorgeously orange potato can then be fluffed/mashed lightly ready for your filling.
The filling mixture makes enough for 4 generous servings. Any left over can be used the next day as a filling for bell peppers or tomatoes topped with grated cheese, delicious!
See the recipe below for filling preparation.
- 2 large sweet potatoes
- Olive oil to coat sweet potatoes
- 1 tsp sea salt
- 1 red onion, finely chopped
- 1 garlic clove, minced
- 1 heaped cup mushrooms, finely chopped
- ⅓ cup Quinoa
- ¼ cup Lentils
- 1 heaped cup tinned black beans
- ½ cup Tahini
- juice of scant ½ lemon
- ¼ teaspoon sea salt
- Preheat the oven to 180C/350F.
- Scrub the sweet potatoes gently clean.
- Place the potatoes on a baking sheet, then rub all over with a drizzle of olive oil and a good pinch of sea salt.
- Bake 50-60 minutes, or until you can pierce them easily with a knife.
- While the sweet potatoes are cooking, take 2 pans and fill with water, cook the Quinoa and Lentils in the separate pans for around 10 minutes until softened.
- Gently sauté the red onion for 2-3 minutes in a frying pan.
- Add the mushrooms and garlic and cook for another 3-4 minutes on a gentle heat.
- Add the Black beans and cook in the residual heat.
- Add ½ cup of the cooked Quinoa and ⅓ cup of the cooked Lentils. (You will have leftovers, see Notes below). Mix all ingredients and combine well.
- Check the sweet potatoes after around 50 minutes Make a slit lengthwise end-to-end across the top and fluff the inside with a fork before stuffing with your filling.
- Mix together the Tahini, lemon juice and sea salt to taste. Drizzle over the sweet potato fillings.
The filling mixture makes enough for 4 generous servings but any left over can be used the next day as a topping or filling for bell peppers or tomatoes.
There will also be leftover Quinoa and Lentils which again can be incorporated into other dishes, for example, they make great additions to veggie burgers.
More ways to use Sweet Potatoes, Quinoa and Lentils:
Quinoa Lentil Burgers
Roasted Butternut Squash with Quinoa Vegetable Filling
Sweet Potato Quinoa Hummus