This is my kind of food – baked sweet potatoes with refried beans, avocado, lime-pickled onions and a feta and garlic sauce. So tasty yet healthy and apart from the time the potatoes need in the oven, quite quick to make as well.
Sweet potatoes are really healthy and are a good source of vitamins, minerals and fibre. The carbohydrates in sweet potatoes are slow-releasing (low GI) but as they do contain a lot of carbohydrates, it is best to eat them in moderation if you are watching your weight (see Low GL Carbohydrates).
All beans are rich in fibre and are also a good source of healthy protein. I am using cooked kidney beans (drained and then rinsed) in this recipe but you can use black beans as well.
Avocados are rich in vitamins, minerals, fibre and heart-healthy monounsaturated fat. An avocado is a nutritional gem!
I serve the baked sweet potatoes with a salad with lots of dark green leaves, such as rocket (arugula) and spinach, and ripe and juicy small tomatoes. I just drizzle some Extra virgin olive oil and balsamic vinegar over the salad.
For 4 people:
4 small sweet potatoes
For the lime-pickled onions:
1 medium-sized red onion, halved and sliced into thin strips
1 tablespoon fine sea salt or fine Himalayan crystal salt
Juice of 1 lime
For the refried beans:
1 medium-sized red onion – chopped
1 tablespoon Extra virgin olive oil
2 teaspoons ground cumin
1 teaspoon ground paprika
½ teaspoon cayenne pepper
¼ teaspoon black pepper
1 heaped tablespoon tomato purée
1 teaspoon honey
1 teaspoon vinegar – red or white
400g, 14oz, 2 cups cooked kidney beans or black beans- drained and rinsed
1 teaspoon sea salt or Himalayan crystal salt
150ml, 5floz water
For the feta and garlic sauce:
75g, 2 1/4oz feta cheese - crumbled
150 ml, 5flooz, ¾ cup natural yogurt
1 garlic clove – crushed/minced
1 avocado – sliced