I was recently asked to create a recipe for the monthly newsletter for Biomed, who
All about fibre
As I was creating a recipe for a company whose main focus is gut health, I immediately thought of developing a fibre rich recipe. Fibre is incredibly important for our gut-health and is a nutrient that we tend not to get enough of in our diets. Both soluble and insoluble fibre help support healthy digestion and as our cells don’t digest fibre it provides a food source for the good bacteria in our intestines. However, if you are not used to having lots of fibre in your diet I’d recommend starting slowly to allow your body (and the good bacteria) to adjust.
Both the sweet potatoes and black beans in this recipe are great sources of fibre. I love the taste of black beans and enjoy adding them to different dishes, such as my brown rice salad with harissa and lime dressing.
No Sweet Potatoes? No Problem!
If you don’t have or like sweet potatoes then regular potatoes would work too plus the black bean mixture also works well sprinkled on top of a salad, served in a wrap or in lettuce cups. You will still be getting a good amount of fibre from the black beans.
Baked Sweet Potatoes with Smokey Black Beans
- 2 medium sweet potatoes washed & dried thoroughly
- -1 Tbsp. olive oil
- -2 spring onions trimmed, washed & sliced
- -1 clove of garlic crushed
- -1 tsp. smoked paprika
- -1/4 tsp. chilli powder use more or less for your preference
- -1/2 cup diced roasted red pepper if using from a jar, drain all oil from pepper
- -1 x 400g tin of black beans drained & thoroughly rinsed.
- -salt to taste
- handful fresh coriander leaves
- 1/2 avocado diced
- lime wedges
- Pre-heat oven to 200C/400F & line a baking sheet with parchment paper. Pierce the sweet potatoes with a fork or sharp knife and place on the baking sheet into the oven and bake for 45-60 minutes until cooked all the way through.
- About 15 minutes before the potatoes are finished cooking, heat the olive oil in a medium-sized frying pan over a medium heat.
- Once the oil is warm add the sliced spring onions and cook for 3-4 minutes. Then add the garlic and spices. Cook for 2 minutes until fragrant, stirring often to prevent spices from burning.
- Next, add in the diced roasted red peppers and rinsed black beans and give everything a stir to coat the beans and peppers with the spices. Cook over a low-medium heat for about 10 minutes. If you think the mixture is becoming too dry, add a splash of water.
- Once the potatoes are cooked, remove them from the oven. Place the potatoes on plates and serve with the smoky black beans.
- Add the fresh coriander and avocado on top of the black beans and squeeze over some fresh lime juice.