Baked Sweet Potato with Poblano Garlic Black Beans & Wilted Kale (GF, V, DF)
Ingredients (see below for beneficial properties of these ingredients):
4 Medium Sweet Potatoes, baked
1 Tablespoon organic canola** or olive oil
1 medium poblano pepper, roasted and skin removed
2-3 cloves garlic, chopped finely
1/2 medium jalapeno, chopped finely
2 cups black beans, prepared from dry (*if canned, rinse well!)
2 packed cups chopped kale (I cheated and used bagged but I prefer fresh!)
2/3 cup organic corn ** (I used frozen this time but you can cut from the cob)
1/8 teaspoon ground cayenne pepper
1/8 teaspoon ground cumin
1/2 teaspoon ground black pepper
1/8 teaspoon salt
*Purchasing tip: If I purchase canned, I buy beans at Trader Joe’s because they do not contain BPA. A risk of using canned foods is that the cans are lined with the chemical BPA. If you don’t live near a Trader Joe’s, click here for brands that are BPA free.
**If not purchasing organic for these items, at least choose Non-GMO Project Verified brands to ensure your food is free of genetic engineering.
-Bake the sweet potatoes & roast the poblano in the oven at the same time
-If you have never baked a sweet potato follow the instructions here but skip the step where they say to add butter!
-You don’t have to broil the poblano. To save time, I put it right on the rack when the sweet potatoes are in the oven
at 400 degrees and turn the pepper every 5 minutes or so (about 15 minutes total) until the whole outside is blistered.
-Place the pepper in a bowl and cover with foil, or even a plate, for about 10 minutes
-Peel the skin off of the pepper and dice it; if it is not completely removed that’s ok! I leave the seeds in for extra heat but you can choose to remove them
-Head the oil over low-medium heat in a skillet
-Add the chopped garlic, poblano and jalapeno, stir for about 1-2 minutes
-Add the corn, beans and kale and cover
-Allow to cook for about 5-7 minutes, until kale softens but maintains color
-Add all spices, stir well and remove from heat
-Sweet potatoes should be cooked and out of the oven at this point
-Plate each sweet potato and cut them open down the center
-Top each sweet potato with1/4 of the bean mixture
If you’d like, add extra toppings. I topped the dish with my simple homemade guacamole and it was the perfect addition.
Real Ingredients with Real Health Benefits:
Sweet Potatoes: there are so many nutrients in this versatile veggie! Other than a good mix of soluble & insoluble fiber, they provide lots of Vitamin A and are also rich in Vitamin C, B6, potassium and manganese. You’ll also get some copper, iron, magnesium, phosphorus, B vitamins and even calcium. Sweet Potatoes give you carotenoids and quercitin as well, which are phytochemicals that aid eye, brain and lung health while reducing inflammation.
Black Beans are a great source of mono-unsaturated fat, potassium, Thiamin, Vitamin B6, iron, copper, magnesium & manganese. They also provide calcium. Phytochemicals include lutein, epicatechin, quercetin and proanthocyanidin – these benefit your eyes, reduce inflammation, and support the immune system.
While there is actually no definition for “superfood” I still like to consider kale as one. One serving gives you more than your daily need of Vitamins A, C and K. It is also a known vegetarian source of calcium and iron as well as magnesium and copper. In terms of phytochemicals, kale provides about 40 flavonoids which are great antioxidants.
Corn contains fiber, folate, potassium, and antioxidant carotenoids which are great for your eyes and immune system.
Garlic provides the phytochemical allicin and sulfides which are linked to improved immunity and respiratory health and act as antibacterial agents.
Poblano & Jalapeno peppers as well as cayenne powder all contain capsaicin. Capsaicin has long been used for decreasing joint pain and inflammation topically but in the body may aid in appetite control, metabolism and intestinal inflammation. You may have noticed before but, these peppers can all help clear your sinuses! In addition they have been found in research to be anti-bacterial, and even anti-allergy due to nutrient content including vitamins A and C, some B vitamins and potassium.
Cumin contains many phytochemicals that act as antioxidants and anti-inflammatory phenolic acids.