loaded sweet potatoes with spicy guacamole and black bean sofrito (vegan, dairy free, soy free, gluten free)

 

It always amazes me how hard it is to find a recipe that my entire family likes. I often get close with a 5 out of 6 thumbs up, but hitting a perfect score of 6 for 6 is maddeningly elusive. So imagine my surprise when this loaded sweet potato with spicy guacamole and black bean sofrito was a clear winner.

Even with my daughter who doesn’t usually like bean dishes. Or my boys who prefer mild to spicy. Let’s pause while I celebrate with a hearty “ole.”

 

 

I love the contrasting flavors, textures and color of this dish…the sweetness with the spicy, the creaminess punctuated with a light crunchiness, the deep orange flesh of the sweet potato with the brilliant green of the avocado.

This recipe is extremely easy to pull together and is simply packed plant-powdered nutrition. Let me break it down:

  • The sweet potatoes are high in fiber and vitamins like A, B6 and C and carry a low glycemic index. And did you know you can eat their skins? You can! Just scrub them well before baking. I thought it would be weird to eat sweet potato skin at first, but I really like it!
  • The black bean sofrito boosts the protein along with the fiber in this dish. I learned the secret of yummy black bean sofrito when I was on a mission trip to Panama earlier this year…at each lunch and dinner while we were in the mountains, beans would be served (along with rice and some meat). I couldn’t get over how good the beans tasted and had to know what made them so flavorful. When I tried it after I got back home, I was extremely pleased with the results.
  • For the spicy gucamole, I wanted to do more than simply give it some heat – I wanted to sneak in some extra nutrients too which I accomplished by adding spinach. Were my kids any wiser? Nope!

 

 

If you want to make this for a weeknight but anticipate being tight on time, bake your sweet potatoes ahead of time. Although the sofrito cooks up quickly, to make things speedier, you also could make it ahead of time. You’ll want to make the spicy guacamole fresh, though, but it will take less than 10 minutes. While you’re making the guac, you can be re-heating the potatoes and sofrito.

 

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loaded sweet potatoes with spicy guac and black bean sofrito
Prep Time
20 mins
Cook Time
1 hr
Total Time
1 hr 20 mins
 

A nutrient-dense meal that's easy to pull together and a beautiful contrast in flavors, texture and color.

Course: Appetizer, Entree, Main Course
Cuisine: Mexican
Servings: 6 people
Author: Andrea Anderson
Ingredients
  • 1 per person sweet potato, scrubbed
For the black bean sofrito
  • 3 cups black beans, cooked
  • 1/2 onion, diced
  • 3 large garlic cloves, minced
  • 1 large tomato
  • 1 tsp oregano
  • 1/2 tsp salt
  • dashes pepper
  • 1/2 cup water
For the spicy guacamole
  • 3 avocadoes, peeled and pitted
  • 4.5-6 tsp freshly squeezed lime juice
  • 1/3 cup fresh cilantro, minced
  • 1 large garlic clove
  • 2 tsp cumin
  • 1/2 tsp, scant salt
  • 1/2 cup spinach, chopped fine
  • 1/3-1/2 cup jalapeno peppers, minced
  • dashes freshly ground pepper, to taste
  • dashes dried chili flakes, to taste (optional)
Instructions
  1. Pierce each sweet potato several times with a knife then in a 375 degree F oven for about 45 minutes or until the flesh is very tender.

For the black bean sofrito:
  1. Add the onion, garlic and tomato to a pot with a little water and cook over high heat until the onion is translucent. Add more water if needed to prevent the vegetables from sticking.

  2. Add remaining ingredients, bring to a boil and then simmer until the water is absorbed, using a potato masher to break up the beans slightly. For a creamier sofrito, add a little more water and adjust seasonings to taste.

For the spicy guac:
  1. Cut the avocado into a bowl and mash. Add remaining ingredients and stir to combine. Make sure you save the avocado pit which can be added to any leftovers to prevent browning.

 

 

(contains affiliate links which help fund this blog at no cost to you 🙂 )

  • My daughter and I have a mild obsession with Jeff’s Natural’s jalapeno peppers which you can find here. Jeff uses purer ingredients than the canned kind and I love them in this spicy guacamole.

 

the best basic burrito recipe (vegan, dairy free, oil free option, gluten free option)

I could easily eat Mexican food most days of the week. That and my favorite Indian curry. I love how effortless it feels, how easily it adapts to a plant-based diet and that leftovers go a long way.

This basic burrito recipe is one of my go-to’s and is inspired by a recipe I found on Whole Foods years ago. One of the things I hope you will love about it is that once you have the basic flavor profile down, you can easily tweak it to your preferences…a little more garlic here, less tomato there, more spice, more lime).

 

Once the basic burrito mix is assembled, here’s how I put it together…

1) Grab your favorite tortillas (gluten free if needed) and spread on a generous layer of hummus – red pepper is best. The hummus is what makes vegan burritos “survive” without the cheese. If you need to keep things oil-free, use oil-free tortillas and oil-free hummus.

 

2) Add a few slices of avocado and mash well. This also helps round out the creaminess and moisture usually provided by dairy cheese. If you can’t stand avocado, you can use just a little and mix it in well with the hummus and your taste buds won’t be any wiser. Trust me. I’ve tested this on my avocado-averse family members.

 

3) Scoop on the rice.

 

4) Then add the bean mixture.

 

5) Accessorize with jalapeno peppers and chili flakes if you like a lot of heat. #bringiton, I say!

 

6) Now you’re ready to roll it up and put it in the oven. Usually, I just secure it with a toothpick, but you can wrap it in parchment paper if you are planning this for a take-it-with-you meal.

 

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best basic burritos

Easy to prepare, customizable and leftovers that go a long way are why this is my basic burrito recipe. Fresh flavors, oven toasted tortillas and creamy plant-based sub-ins for dairy cheese come together to make this weeknight favorite.

Course: Main Course
Cuisine: Mexican
Author: Andrea Anderson
Ingredients
Basic Burrito Filling
  • 3 cups black beans, canned or cooked according to package directions
  • 2 medium tomatoes, diced
  • 1/2 large onion, diced
  • 2 cloves garlic, minced
  • 2 limes, freshly squeezed
  • 1/2 cup fresh cilantro, chopped
  • 1/2 tsp cumin
  • 3/4 tsp salt
  • dashes pepper
  • 1/4 cup veggie stock
Other ingredients
  • 1.5 cups brown rice
  • tortillas
  • red pepper hummus
  • avocado
  • jalapeno peppers (optional)
  • red chili flakes (optional)
Instructions
  1. If you don't have a rice cooker and need the rice ready in a hurry because you forgot to make it earlier (like I often do!), bring a pot of water to a boil, add the rice and cook it as you would pasta - over high heat and with the lid off. Set the timer for 23 minutes. In the meantime, you can prep your burrito filling...

  2. Add all the basic burrito filling ingredients to a mixing bowl, stir until thoroughly combined and adjust seasonings to your taste.

  3. To assemble the burritos, spread a generous helping of hummus on the tortilla and add a few pieces of avocado - give the avocado a mash. Spoon on the rice, then the bean mixture and "accessorize" with the jalapeno peppers and chili flakes if desired.

  4. Secure burritos with a toothpick or wrap in parchment paper and place on a baking sheet. Bake in a 350 degree F oven for about 15 minutes or until the tortillas are lightly browned on the edges.

Recipe Notes

These burritos keep well as leftovers and can be reheated by wrapping in tin foil and placing in a 350 degree F for about 20 minutes or until heated through. Oven re-heating may not top the microwave in speed, but it keeps your tortilla crisp like it was meant to be.

 

 

If you have family members who promise you they can’t survive without meat and will launch a revolt if you serve them only veggies, I give you permission to cook up some meat and add it to the burritos for the sake of keeping the peace.

 

 

 

(contains affiliate links which help fund this blog at no cost to you 🙂 )

  • Though I prefer homemade tortillas, life is just too busy. So I save my sanity and buy my tortillas from Trader Joes – the chile ones are my favorite. If you need gluten-free tortillas, you can try these. For oil-free tortillas, try the Food for Life brand which can be found in most health food stores.
  • My favorite brand of store-bought hummus is Sabra. Roasted red pepper is my preferred flavor, especially for Mexican recipes (and even looks a little like cheese).
  • I prefer the unsalted veggie stock by Kitchen Basics if I don’t have my own on hand. If you can’t find it in your local grocery store, you can get it here.
  • My daughter and I have a mild obsession with Jeff’s Natural’s jalapeno peppers which you can find here. Jeff uses purer ingredients than the canned kind.

 

sweet potato & lentil soup (vegan, oil-free)

2009-01-19 17.49.37The first vegan cookbook I ever purchased was Vegan Planet by Robin Robertson*. It was during the season in my life that my oldest son likes to refer to as “the time when we weren’t eating healthy.” I refer to it as the time when I didn’t realize the benefits of eating a plant-based diet.

But the Lord knew He would bring me to this place, so He gradually encouraged me to go meat-free on more than just Monday. I started by exploring vegan and vegetarian cookbooks in our local library until I stumbled upon Vegan Planet*.

One of my favorite recipes from the book is Robin’s “Indian-spiced Lentil Soup” on page 78.

Although soups are most often thought of in the fall and winter, I make them year round. Especially when spring shows its chillier side.
100_1753

100_1772

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100_1757And I think this soup is especially spring-like with the bright addition of cilantro, an herb that flourishes in cooler temperatures.

2009-01-19 17.12.30Spring, summer, fall, winter, here is my version of this sweet potato lentil soup.

swplentilsoup CLICK HERE TO PRINT A PDF of the sweet potato lentil soup recipe

sweet potato lentil soup

Prep Time: 10-15 minutes

Cook Time: 60-70 minutes

Ingredients (6-8)

  • 1 small onion, diced
  • 1 celery rib, chopped
  • 2 garlic cloves, minced
  • 1 small sweet potato, peeled & diced
  • 1-14.5 oz. can diced tomatoes
  • 1 tsp. ground ginger
  • 1 tsp. ground cumin
  • 1 tsp ground coriander
  • 1 ½ cups dried brown lentils
  • 6 cups water
  • ½ cup cilantro leaves, minced
  • ½-3/4 tsp. salt
  • Dashes of pepper

Instructions

In a stock pot, sauté onions, celery and garlic in a little water until onion is translucent (about 5 minutes)

Add sweet potatoes and sauté 5 minutes more.

Add water, tomatoes and seasonings except the cilantro. Bring to a boil, then reduce heat and simmer for 50 to 55 minutes until the lentils and sweet potato are cooked through.

Add cilantro and cook 10 minutes more.

Recipe Notes

As with most soups, this one tastes even better the second day when the flavors have fully developed.

This soup freezes well, so make some extra and keep on hand when you need a meal in a pinch.

 *I am an Amazon associate. If you purchase the cookbook through this link, it will provide a small credit to my account.

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oven-baked sweet potato chips + guacamole (vegan, oil-free)

2009-01-18 19.13.25I grew up in a home where we ate quite a variety of foods, especially fruits and vegetables. But somehow the avocado eluded us. And guacamole? The first time I tried it I was in my late twenties.

It was love-at-first-bite.

guacamole collage But chips, guac’s side kick, are rather low on the healthy eating spectrum, sprouted, organic, GMO-free or not. And despite their salty, crunchy tastiness, I’ve been looking beyond the vegan label to examine what I’m actually putting into my body.  Because eating a plant-based diet doesn’t necessarily = a healthy diet.

So when I want a healthier compadre for my guacamole, I round up some sweet potatoes and put them to work. According to WebMD, sweet potatoes are full of calcium, potassium and vitamins A & C.sweet potato rounds collageBoth recipes are simple to prepare and contain a small handful of ingredients.

But before we get to the recipes, I wondered…are there any foods or dishes that somehow eluded you in childhood that you discovered as an adult?

CLICK TO PRINT A PDF of the guacamole recipe
CLICK HERE TO PRINT A PDF of the oven baked sweet potato chips recipe

oven baked sweet potato chips & guacamole (oil free, vegan)

Prep Time: 10-15 minutes

Cook Time: 45-60 minutes

Keywords: bake raw appetizer snack side gluten-free nut-free oil free paleo soy-free sugar-free vegan vegetarian garlic avocado cilantro sweet potato Cinco de Mayo Mexican

Ingredients

    For the Sweet Potato Chips

    • Sweet potatoes
    • Salt
    • Chili powder
    • Cumin

    For the Guacamole

    • 1 avocado
    • 1- 1½ tsp. fresh lime juice
    • 1-2 T cilantro
    • 1 small garlic clove, minced
    • 1 tsp. cumin
    • 1/8 tsp. salt
    • Freshly ground pepper

    Instructions

    For the Sweet Potato Chips

    Preheat oven to 375 degrees F.

    Meanwhile, peel sweet potatoes, then slice into rounds about ¼” thick.

    Place rounds on a baking sheet lined with parchment paper and sprinkle with seasonings to your taste.

    Bake for 45 minutes to 1 hours, turning at least once until potatoes are cooked through.

    For the Guacamole

    Peel the avocado, remove pit and mash.

    Add remaining ingredients to the avocado and stir thoroughly.

    Best if served immediately.

    Recipe Notes

    Plan to prepare approximately 1-2 sweet potatoes per person depending on the size of the potato.

    Sweet potato chips are best when freshly cooked, but can be stored in the fridge and then reheated

    Avocados are ripe when their skins are black and they yield gently to the touch.

    A fork or potato masher work well to mash the avocado.

    Sometimes I add in diced onion and/or finely diced tomatoes to mix things up a bit.

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    oh-lay early spring salad

    2009-01-08 14.07.00It’s funny how much we talk about the weather, at least around these parts. Perhaps it’s because we’re all in it together, this waiting for spring to be spring.

    I check weather updates repeatedly as if somehow my multiple visits per day to our local weather station’s website will translate to warmer temperatures in the forecast. Even now my fingers are itching to check it once again. The calendar says it’s spring, but the temperatures seem reluctant to leave winter behind. I need to remind myself as I remind my children that it is the Lord who controls the weather and, thankfully, He is not bound by a calendar.

    spring inside
    lavender for our door :: wheatgrass courtesy of my youngest who bought it for my oldest :: a nod to another favorite past time

    At least I can bring spring inside our home and to our table. For our home, I’m switching out winter photographs, prints and decorations. (And if you’re looking for spring printables, here are a few free ones I found around the web: (Hello Spring by On Sutton Place; Hello Spring by Sandy Toes and Popsicles; Bicycles by Oh So Lovely blog)

    And for our table, I looking to grace it with recipes that incorporate springtime vegetables and my favorite minneola oranges which are only available for a short time in the stores where we live .

    early spring saladSo I was excited a few weeks back to have this recipe arrive in my inbox from Minimalist Baker.  I tried it out, but didn’t like the combination of the beans and quinoa with the lettuce, though I might have liked it better with kale (it’s a texture thing). So I made a few modifications to come up with the Oh-lay! Early Spring Salad featuring a pumpkin seed parmesan.

    CLICK HERE TO PRINT A PDF of the Oh-lay Early Spring Salad recipe

    oh-lay early spring salad

    Prep Time: 20-30 minutes

    Cook Time: 1-2 minutes

    Serves: 4 people

    Ingredients

      For the Salad

      • Spring greens mix
      • Asparagus, roughly chopped
      • ½ – 1 cup minced cilantro
      • Oranges, diced
      • Avocado, diced
      • Pumpkin seed parmesan
      • Optional toppings:
      • Cucumber, diced
      • Roasted red pepper, sliced (organic is best)
      • Corn (organic is best)
      • Plantain chips, crumbled

      For the Pumpkin Seed Parmesan

      • ½ c. pumpkin seeds, raw or toasted
      • 3 tsp. nutritional yeast
      • 1 ½ tsp. olive oil
      • 1/8 tsp. salt
      • ¼ tsp. (heaping) cumin

      For the Orange-Lime Dressing

      • ¼ c. lime juice
      • 1 T orange juice concentrate + 1 T water
      • 3 T olive or avocado oil
      • ½ scoop 100% pure stevia
      • ½ tsp. cumin
      • ¼ tsp. chili powder
      • 1/8 tsp. salt
      • Dash pepper
      • 1 T cilantro, minced

      Instructions

      1. If toasting pumpkin seeds, place in a pot over high heat and toast until you hear the seeds begin to “pop”, about 1-2 minutes.

      2. Combine all pumpkin seed parmesan ingredients in a small food processor and pulse until roughly crumbled.

      3. Combine all dressing ingredients in a jar and shake well until emulsified.

      4. Prepare all salad ingredients, combine with dressing and parmesan and serve.

      Recipe Notes

      Use about one large handful of salad greens per person.

      If serving to a crowd, combine the greens, asparagus and cilantro in a large salad bowl, but serve the remaining toppings and dressing on the side for guests to add as desired. That way if you have leftovers, the greens will remain fresh.

      Pumpkin seed parmesan will keep for at least one week if refrigerated in a jar.

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