LunchMain Course

Sweet Potato and Black Bean Bowl

Name: Sweet Potato and Black Bean Bowl
Prep time: 15 min
Cook time: 25 min
Total time: 40 min
Yield: 2 porsiyon
Cuisine: american
Ingredients: 300 g sweet potato peeled and diced into 1-inch cubes; 1 yemek kaşığı olive oil; 0,5 çay kaşığı chili powder; 0,25 çay kaşığı cumin; 0,25 çay kaşığı salt; 400 g black beans canned, rinsed and drained; 0,25 adet red onion finely chopped; 1 diş garlic minced; 0,5 adet lime juiced; 1 adet avocado diced; 100 g cherry tomato halved; 2 yemek kaşığı cilantro fresh, chopped; 0,5 adet lime juiced; 0,13 çay kaşığı salt; 0,13 çay kaşığı black pepper freshly ground; 0,25 çay kaşığı chipotle powder (isteğe bağlı); 1 su bardağı rice cooked (isteğe bağlı)

This vibrant and satisfying bowl features roasted sweet potatoes, seasoned black beans, and a fresh avocado salsa. It's a quick and nutritious meal perfect for a healthy lunch or light dinner. Customize with your favorite toppings for extra flavor.

Forkin tarafından hazırlanan özgün tarif

Toplam süre: 40 dk.
Porsiyon: 2
Zorluk: Kolay
Porsiyon başına: 734 kcal

Ön hazırlık

Malzemeler

300 gsweet potato, peeled and diced into 1-inch cubes
400 gblack beans, canned, rinsed and drained

for roasting

1 yemek kaşığıolive oil
0,5 çay kaşığıchili powder
0,25 çay kaşığıcumin
0,25 çay kaşığısalt

for beans

0,25 adetred onion, finely chopped
1 dişgarlic, minced
0,5 adetlime, juiced
0,25 çay kaşığıchipotle powder(isteğe bağlı)

salsa

1 adetavocado, diced
100 gcherry tomato, halved
2 yemek kaşığıcilantro, fresh, chopped
0,5 adetlime, juiced
0,13 çay kaşığısalt
0,13 çay kaşığıblack pepper, freshly ground

serving suggestion

1 su bardağırice, cooked(isteğe bağlı)

Ekipman

knife · cutting board · skillet · baking sheet · large bowl

Hazırlanışı

Adım adım

1
Preheat your oven to 200°C (400°F).
Yaklaşık 5 dk.
2
On a baking sheet, toss the sweet potato with olive oil, chili powder, cumin, and salt.
Yaklaşık 2 dk.
Aşçının notu: Ensure the sweet potato pieces are in a single layer for even roasting.
3
Roast the sweet potato for 20-25 minutes, or until tender and lightly caramelized, flipping halfway through.
Yaklaşık 25 dk.
4
While the sweet potatoes roast, prepare the black beans. Heat a small amount of oil in a skillet over medium heat.
Yaklaşık 2 dk.
5
Add the red onion to the skillet and sauté for 3-4 minutes until softened.
Yaklaşık 4 dk.
6
Stir in the garlic and cook for another minute until fragrant.
Yaklaşık 1 dk.
Aşçının notu: Be careful not to burn the garlic.
7
Add the black beans, lime juice, and chipotle powder (if using) to the skillet. Cook for 5 minutes, stirring occasionally, until heated through.
Yaklaşık 5 dk.
8
In a small bowl, combine the avocado, cherry tomato, cilantro, lime juice, salt, and black pepper to make the salsa.
Yaklaşık 3 dk.
9
Assemble the bowls by dividing the cooked rice (if using), roasted sweet potato, and seasoned black beans between two serving bowls.
Yaklaşık 2 dk.
10
Top each bowl with a generous spoonful of the avocado salsa.
Yaklaşık 1 dk.

Porsiyon başına

Besin değerleri

79%Puan

Kalori: 733,7kcal
Protein: 25,8g
Karbonhidrat: 121g
Yağ: 20g
Lif: 28,9g
Şeker: 10,6g

Tarifteki malzeme miktarlarından tahmin edilmiştir. Değerler markalara ve değişikliklere göre farklılık gösterebilir.

Tazeliğini koruyun

Saklama

Store leftover sweet potato, black beans, and salsa in separate airtight containers in the refrigerator.

Yeniden ısıtma

Reheat sweet potatoes and black beans gently in a microwave or on the stovetop. It's best to eat the salsa fresh.