JACKSON, Wyo. — As the first of the year, January is often the month many use to reset. Whether you’re trying to include more vegetables in your diet for health or environmental reasons, there are plenty of delicious, nutrient rich and protein filled plants out there.
One such plant is the sweet potato. Not only is it delicious, it is also filled with protein, fiber, vitamins and antioxidants that promote a healthy gut and fuel your body. Below are two recipes featuring sweet potato as the staple of your meal.
Sweet Potato Chili
yield: 8 servings
Ingredients:
4 large sweet potatoes (I prefer orange but any will work)
Photo: Buckrail//Helen Goelet
2 sweet onions, diced
5 cloves garlic, finely minced
1 14.5 oz can diced tomatoes (I use 365 organic)
2 15 oz cans tomato sauce
1 15 oz can black beans, drained (or 2 cups dried black beans soaked overnight)
1 15 oz can kidney beans, drained
2 C vegetable broth
1 tbsp ground cumin
1 tbsp ground chipotle
1 tsp paprika
½ tsp cayenne pepper (or less depending on spice preference)
2 tbsp cacao powder
Salt and pepper to taste
Fresh cilantro and sour cream to serve (optional)
Method:
Set a heavy bottomed medium pot over medium heat. Coat the bottom with oil (I like to use coconut). Saute the onions until translucent (5 minutes) then add the potatoes, garlic and all of the spices except for the cacao. Sautte until fragrant (approximately 5 minutes). Add diced tomatoes and tomato sauce and cook down for about 7 minutes until the tomatoes thicken. Deglaze with chicken stock, add beans and cacao powder, taste and season with salt before bringing to a simmer and covering. Allow to simmer until the potatoes have softened (10-15 minutes). Serve hot with a dollop of sour cream and fresh cilantro. For the best results, do a day ahead of time for the flavors to develop. This dish freezes great as well.
Sweet Potato Burger
Yield: 12 patties
This recipe is adapted from the Minimalist Baker and is so good I eat it for breakfast, lunch or dinner on a salad, with a fried egg or with quinoa and avocado.
Photo: Buckrail//Helen Goelet
2 large sweet potatoes, washed and cut in half lengthwise
1 C cooked blackbeans
1 C cooked brown rice
½ C ground walnut
½ C finely chopped green onion
¼ C roughly chopped cilantro
2 cloves garlic, finely minced
3 tsp freshly ground cumin
1 tsp smoked paprika
½ tsp chipotle powder
¼ tsp cayenne pepper
Salt and pepper
Method:
Preheat the oven to 400° Fahrenheit. Rub halved sweet potatoes with olive oil, season with salt and place face down on a sheet pan. Bake until soft (roughly 30 minutes). Meanwhile, cook rice. Once the potatoes are finished, remove from the oven to cool and turn the temperature down to 375°. Scoop the flesh of the sweet potatoes from the skins into a large bowl and lightly mash. Add rice, beans, walnuts, herbs and spices and mix together well. Taste and adjust seasoning to your preferences.
Lightly coat a sheet pan with oil, mold your patties into ¼ C portions and bake for 40 minutes, flipping half-way through to keep each side crisp. Serve as a burger alternative or as a protein for a salad.
Get more inspiration for sweet potato dishes from Bon Appetit or try one of my favorites, Smitten Kitchen’s Swiss Chard and Sweet Potato Gratin.
