Sweet Potato Black Bean Skillet

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This Sweet Potato Black Bean Skillet is a tasty and budget-friendly meal that’s packed with veggies. It’s quick to make and perfect for busy weeknights. You can have a delicious and nutritious dinner on the table in just 24 minutes.

The recipe combines sweet potatoes, black beans, and kale with a mix of spices for a flavorful one-pan dish. It’s easy to prep and cook, making it great for beginners and experienced cooks alike. This skillet meal serves four and is a filling vegetarian option that’s sure to please the whole family.

Exact Ingredients List

Here’s what you’ll need to make this tasty Sweet Potato Black Bean Skillet:

• 1.5 lbs sweet potatoes (about 2 medium)
• 1 red bell pepper
• 1 small yellow onion
• 1.5 Tbsp olive oil
• 1 tsp chili powder
• 1/2 tsp cumin
• 1/2 tsp garlic powder
• 3/4 tsp salt
• 1/4 tsp freshly cracked black pepper
• 1/4 tsp smoked paprika
• 1 can (15 oz) black beans, drained
• 1 can (14 oz) petite diced tomatoes
• 2 cups chopped kale
• 1 Tbsp fresh cilantro

This recipe serves 4, with each serving being about 1.75 cups. It takes about 10 minutes to prep and 14 minutes to cook, for a total time of 24 minutes.

The cook will start by washing, peeling, and dicing the sweet potatoes. Then they’ll dice the red bell pepper and onion. These veggies form the base of this yummy skillet meal.

Next, they’ll heat up a big skillet and add the olive oil and sweet potatoes. After that, in go the rest of the veggies and spices. The black beans, tomatoes, and kale join the party last.

A sprinkle of fresh cilantro on top, and it’s ready to serve!

Instructions

Start by washing, peeling, and dicing the sweet potatoes.

Dice the red bell pepper and onion too.

Heat a large skillet over medium heat. Add the olive oil and diced sweet potatoes. Cook for 8 minutes, stirring now and then. This helps the sweet potatoes brown nicely.

Next, add the diced pepper, onion, and all the spices to the skillet. Mix everything with the sweet potatoes and cook for 3 more minutes.

Now it’s time for the beans, tomatoes, and kale. Add them to the skillet and stir gently. Cook for 2-3 minutes more. If the pan looks dry, add a splash of water.

The final touch is a sprinkle of fresh cilantro on top. The skillet is ready to serve and enjoy!

Possible Substitutes List

This tasty skillet dish is flexible and allows for many swaps. Here are some easy substitutes:

• Sweet potatoes: Try regular potatoes or butternut squash
• Black beans: Pinto or kidney beans work well too
• Kale: Spinach or Swiss chard are great leafy green options
• Red bell pepper: Green, yellow, or orange peppers add nice color
• Petite diced tomatoes: Use regular diced or fresh tomatoes

For the spices, adjust to your taste:

• Chili powder: Paprika or taco seasoning
• Cumin: Coriander or caraway seeds
• Smoked paprika: Regular paprika or chipotle powder

No fresh cilantro? Dried cilantro or parsley can work in a pinch.

To make it heartier, add:

• Cooked rice or quinoa
• Diced chicken or ground turkey

For a vegan version, top with avocado slices instead of cheese. The options are endless – have fun trying new combos!

How To Make It Diabetes-Friendly

This tasty skillet meal can be adapted for those managing diabetes. Here are some simple tweaks:

1. 
   

   Reduce the sweet potato amount by half to lower the carb count.

   
   
2. 
   

   Double the kale for extra fiber and nutrients.

   
   
3. 
   

   Use low-sodium black beans and tomatoes to cut down on salt.

   
   
4. 
   

   Swap olive oil for a cooking spray to reduce fat.

   
   
5. 
   

   Add lean protein like diced chicken breast or tofu for balance.

   
   

These changes help control blood sugar while keeping the dish flavorful. The fiber from beans and veggies slows digestion. Protein helps feel full longer.

To cook, spray the skillet and brown the sweet potatoes for 5-6 minutes. Add peppers, onions, and spices, cooking 2-3 minutes more. Mix in beans, tomatoes, kale, and protein. Heat through for 2 minutes.

Portion size matters too. Stick to about 1 cup per serving. Pair with a small side salad for a complete meal.

Tips, Tricks & Storing

For the best results, cut the sweet potatoes into even-sized cubes. This helps them cook evenly and quickly. A sharp knife makes this task easier and safer.

Don’t overcrowd the skillet. If needed, cook in batches to ensure the sweet potatoes get nicely browned. Stirring too often can prevent browning, so resist the urge to constantly move the veggies around.

To add extra flavor, try using different spices. Smoked paprika, oregano, or even a pinch of cinnamon can bring new dimensions to the dish.

This skillet meal is great for meal prep. It keeps well in the fridge for 3-4 days in airtight containers. To reheat, simply microwave or warm in a skillet over medium heat.

For a creamier texture, add a dollop of Greek yogurt or sour cream when serving. A squeeze of lime juice can also brighten up the flavors.

Leftovers are versatile. Use them as a filling for burritos or tacos, or serve over rice or quinoa for a hearty grain bowl.