The Cows Will Thank You! a vegetarian (and sometimes vegan) food blog


Spicy Beans on Baked Sweet Potato *V

I just made this the other night and it was SO DELICIOUS!  It’s really good for you too!  The sweetness of the sweet potato blends so nicely with the cooked veggies and beans.  It would be an excellent, healthy dish to make for a dinner party.  I served it up with some steamed string beans on the side.  You can exclude the cheese and sour cream for a vegan dish, that is bound to be just as tasty without the dairy (or you can sub in soy cheese if you want).

Details:

About 90 min prep and cook time (*note save time by microwaving the baked potatoes instead of baking them if you want).  Serves 6.  15g Protein, 5g Fat, 72g Carbohydrate, 17g Fiber, 0mg Cholesterol 397 calories.

Ingredients:

3 evenly-shaped orange sweet potatoes

1 tblsp olive oil

1 medium-sized onion, chopped

3 cloves garlic, minced

2 tspn ground cumin

1 tspn ground coriander

1/2 tspn chili powder (I used chipotle… not sure if that’s the same thing? ::shrug::)

14oz chopped tomatoes

1 cup veggie stock (and maybe a little more if you feel like it’s not “saucy” enough)

1 large zucchini cubed

1 green pepper cubed

14 oz corn (or one can)

14 oz red or white kidney beans (or one can)

(don’t forget to rinse and drain your canned goods!)

3 tblspn chopped fresh cilantro

Sour cream and grated cheddar, to serve

How ya do it:

1. Preheat the oven to 415 F.  Rinse your sweet potatoes and poke ’em with a knife or fork, them stick ’em in the oven for an hour on a baking tray (may need longer than an hour if your oven is older or a piece of crap)

2. Meanwhile, heat the oil in a large saucepan and cook the onion over medium heat until soft and golden.  Add the garlic and spices and stir for a minute

3. Add the tomato and stock and stir well, then add the veggies and beans.  Bring to a low boil and let cook, covered, for about 15/20 minutes until the zucchini is nice and soft.  Lower the heat and let simmer for another 5/10 minutes to thicken the sauce.  Stir in the cilantro at the last minute.

4. To serve, cut the sweet potatoes in half and pour the veggie mixture over the ‘taters.  If you like, garnish with shredded cheese and sour cream and cilantro.

Here is a picture!

Why is the dish outside on the sidewalk on a miniature chair?  I’m going to just let you think about that one….

(Recipe modified from the book Delicious Vegetarian Food by Bay Books)

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