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 hrs
Total Time
1 hrs 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.

 

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.
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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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