How to Microwave a Sweet Potato
When it comes to "fast food" that?s also healthy and nutritious, it's hard to beat the convenience of zapping a sweet potato in the microwave. Yet knowing how to microwave a sweet potato might seem like an unimpressive if all you do is plunk it on a plate, plain. With the right toppings, you can transform a sweet potato into a satisfying, delicious main dish. And you don't have to compromise the nutritional value of sweet potatoes, which are a great source for dietary fiber, vitamins A and C, and even calcium and iron. This recipe uses black beans for protein, making it a nutritionally complete vegetarian entree and one that you can easily throw together in about 15 minutes. You'll be pleasantly surprised how well the flavors and textures complement each other.
Hey, everyone. I'm Judith. Well, today, I'm gonna show with you one of my favorite dinner dishes. That's right. It's healthy. It's indulgent, and it tastes fantastic. We're gonna be making black bean-smothered sweet potatoes. So what you'll need for this is 2 medium sweet potatoes; 1 15-ounce can of black beans, rinsed; 1 medium tomato, diced; 1 teaspoon of extra virgin olive oil; half a teaspoon of ground cumin; half a teaspoon of ground coriander; a quarter teaspoon of salt; 2 tablespoons of reduced fat sour cream; and 2 tablespoons of chopped fresh cilantro. Alright. So, first things first. Let's get our sweet potatoes, and now, I love using sweet potatoes as they have higher nutritional value than using just ordinary potatoes. These are rich in fiber, rich in vitamin A, vitamin C and they just taste great. Now, we are actually gonna put these sweet potatoes in the microwave. I love this dish because you can do it in under 15 minutes. So what we wanna do is just get our fork and prick our sweet potatoes. And this is robust therapeutic as well. Let all your younger out from the day, but prick our sweet potatoes in several places so that the steam can come out while we're microwaving. Now, alternatively, you can cook your sweet potatoes in the oven, 425 degrees Fahrenheit for about an hour until they're nice and tender and cooked through. But you know what, it tastes just as good in the microwave if not even better. So there you go. Let's do our second one. Now, as I said, sweet potatoes, they are rich in antioxidants. They contain something called beta-carotene which is very good for you. They're great for diabetics as well. A lot of people that have diabetes eat them because they help reduce your blood sugar levels. So, I mean, all of these fantastic nutritional values and taste great. So there you go. We've pricked and let our anger out on our sweet potatoes then. Now, these are gonna go on a microwaveable plate and they will go in the microwave on high for about 12 to 15 minutes. Well, while the sweet potatoes are in the microwave, let's deal with our black beans or fricollis if you like. Now, we're gonna add in our chopped tomatoes to our black beans, our olive oil, our salt also goes in there, and our herbs of course, the cumin and coriander, and these are fantastic earthy, knotty, flavorful spices that we're just gonna mix into our black bean mixture. Now, black beans are one of my favorite, favorite legumes. They're packed with fiber and packed with protein. In fact, 1 cup has about 15 grams of protein and 15 grams of fiber. So, how about that? So, we'll just stir all of these in together. And the best thing about this dish, in fact, is that black beans are very, very inexpensive, as are all the ingredients in fact. Sweet potatoes, you can get those pretty cheap. And it's a really high nutritional meal. Fantastic. So, all of that is in there. Let's pop it into a microwaveable bowl, and we're gonna do the same thing. We're gonna heat this mixture on high but only for about 2 to 3 minutes until that cooks through. So that goes in the microwave for about 2 to 3 minutes, and we'll do that right at the end once the sweet potatoes are done. Our sweet potatoes are out of the microwave. They're tender; they're soft inside, and when they're just about cool enough to handle, we're gonna slice them lengthways and create a nice center hole to put our black bean mixture. Uh, just how we like them. There we go. And the skins are all wrinkly like that. They are really, really good for you and taste good. So, let's get our bean mixture that is just out of the microwave too. We'll mix that all in. It should become a little smoochy just the way we like it. So, we're gonna smother this on top in our little hole we've just made in the sweet potatoes. Uh, this warms you to the heart. This is a really great dinner dish for the falls especially. It just is so, so satisfying. So once our black bean mixture is in our sweet potatoes, we can finish it off with a dollop of sour cream and a little bit of fresh cilantro on top of that. That looks beautiful. And there we go, a little bit of cilantro. That is the perfect dinner on a fall evening. There you go everyone. That's how you make black bean-smothered sweet potatoes.
What You'll Need
- 2 medium sweet potatoes
- 1 15 ounce can black beans, rinsed
- 1 medium tomato, diced
- 2 teaspoons extra-virgin olive oil
- 1/2 teaspoon ground cumin
- 1/2 teaspoon ground coriander
- 1/4 teaspoon salt
- 2 tablespoons reduced-fat sour cream
- 2 tablespoons chopped fresh cilantro
Step By Step
Prick sweet potatoes with a fork in several places. Microwave on High until tender all the way to the center, 12 to 15 minutes. (Alternatively, place in a baking dish and bake at 425 degrees F until tender all the way to the center, about 1 hour.)
Meanwhile, combine beans, tomato, oil, cumin, coriander and salt in a medium microwave-safe bowl; microwave on High until just heated through, 2 to 3 minutes. (Alternatively, heat in a small saucepan over medium heat.)
When just cool enough to handle, slash each sweet potato lengthwise, press open to make a well in the center and spoon the bean mixture into the well. Top each with a dollop of sour cream and a sprinkle of cilantro.
This is just one suggestion for how to microwave a sweet potato and turn it into an original (and dare we say, exciting?) meal. It's easily adapted, too, if you use a little imagination -- try using different varieties of beans and different spices, depending on your tastes, or opt for different toppings altogether. Remember, though, that what makes this recipe so well-rounded is the addition of protein, so be sure not to overlook that when switching things up.
Per Serving: cal. (kcal) 351, Fat, total (g) 7, chol. (mg) 6, sat. fat (g) 2, carb. (g) 61, Monounsaturated fat (g) 4, fiber (g) 12, pro. (g) 11, vit. A (IU) 21865.6, vit. C (mg) 26.57, sodium (mg) 468, Vegetables () 0.5, Starch () 3.5, Lean Meat () 1, Fat () 1, Percent Daily Values are based on a 2,000 calorie diet