Southwest Sweet Potato, Black Bean and Rice Skillet
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Southwest Sweet Potato, Black Bean, and Rice Skillet
Introduction
Southwest Sweet Potato, Black Bean and Rice Skillet
The History of Ingredients
- Sweet Potatoes: Originally cultivated in Central and South America, sweet potatoes have been a staple in indigenous diets for thousands of years. Rich in vitamins and fiber, they bring a natural sweetness and velvety texture to this dish.
- Black Beans: A key protein source in Latin American cuisine, black beans are nutritious, versatile, and pair exceptionally well with spices and rice. They’ve been grown in the Americas for over 7,000 years.
- Rice: Though rice originates from Asia, it became a staple in the Americas through trade and colonization. In the Southwest U.S., rice is often combined with beans and spices for balanced, filling meals.
- Southwest Spices: Chili powder, cumin, paprika, and garlic are essential to the distinctive flavor profile of the Southwest. These spices reflect the region’s cultural blend of Mexican, Native American, and Spanish influences.
Breakdown of Ingredients
- 1 large sweet potato, peeled and diced
- 1 can black beans, drained and rinsed
- 1 cup cooked rice (white, brown, or even quinoa)
- 1 bell pepper, chopped
- 1/2 red onion, chopped
- 2 cloves garlic, minced
- 1 tsp cumin
- 1 tsp smoked paprika
- 1/2 tsp chili powder (adjust to taste)
- Salt and pepper to taste
- 1 tbsp olive oil
- Optional: fresh cilantro, lime juice, avocado, shredded cheese
Step-by-Step Recipe
- Prep the ingredients: Dice the sweet potato, chop the veggies, and rinse the beans.
- Cook the sweet potato: Heat olive oil in a large skillet over medium heat. Add the diced sweet potatoes and cook for 8–10 minutes until tender and lightly browned.
- Add veggies and aromatics: Stir in the onion and bell pepper. Cook for 3–4 minutes until softened. Add garlic and cook for 1 more minute.
- Season: Sprinkle in cumin, smoked paprika, chili powder, salt, and pepper. Stir to coat everything evenly.
- Add beans and rice: Mix in the black beans and cooked rice. Stir and let everything cook together for another 5 minutes to blend the flavors.
- Finish and serve: Taste and adjust seasoning. Serve hot with optional toppings like avocado, fresh cilantro, a squeeze of lime, or a sprinkle of cheese.
Tips for the Perfect Skillet
- Dice sweet potatoes evenly to ensure even cooking.
- Use pre-cooked or leftover rice for a faster meal.
- Let it crisp a little: After stirring everything together, let it sit undisturbed for 2–3 minutes to create a crispy bottom layer.
- Fresh lime juice brightens the dish at the end.
- Add toppings for texture and flavor contrast.
Variations and Customizations
- Add protein: Toss in cooked chicken, ground turkey, or tofu for extra protein.
- Make it spicy: Add diced jalapeños, chipotle powder, or a splash of hot sauce.
- Cheesy option: Stir in shredded cheese or melt on top before serving.
- Use quinoa instead of rice for a gluten-free and higher-protein twist.
- Turn it into burritos or bowls with tortillas, lettuce, and salsa.
Health Considerations and Nutritional Value
This skillet is naturally vegetarian, gluten-free, and packed with fiber, protein, and essential vitamins:
- Sweet Potatoes: High in beta-carotene (vitamin A), vitamin C, and fiber.
- Black Beans: Excellent source of plant-based protein, iron, and folate.
- Rice: Adds carbohydrates for energy—opt for brown rice for more fiber.
- Overall dish: Balanced in macros, rich in antioxidants, and heart-healthy.
Reduce oil or skip cheese for a lower-fat version. Add avocado for healthy fats and creaminess.
FAQ
Q: Can I make this ahead of time?
A: Absolutely! It stores well in the fridge for up to 4 days and reheats easily.
Q: Can I freeze it?
A: Yes. Freeze in airtight containers for up to 2 months. Thaw overnight and reheat in a skillet or microwave.
Q: Is it spicy?
A: It’s mildly spiced, but you can adjust the chili powder or add hot sauce for heat.
Q: Can I use canned sweet potatoes or pre-cooked ones?
A: Yes, but fresh diced sweet potatoes give better texture. If using canned, add them later to avoid mushiness.
Q: What type of rice works best?
A: Any rice works! Brown rice for more fiber, jasmine for aroma, or quinoa for a protein boost.
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Southwest Sweet Potato, Black Bean and Rice Skillet
The Southwest Sweet Potato, Black Bean, and Rice Skillet is a hearty, one-pan meal packed with vibrant flavors, wholesome ingredients, and satisfying textures. It’s a go-to for busy weeknights, meal prep, or anyone looking to enjoy a plant-based dish without sacrificing flavor or comfort. This dish brings together sweet, savory, spicy, and earthy elements in a way that is both nutritious and deeply satisfying.
Ingredients
- 1 tablespoon olive oil
- ▢2 cups peeled and diced sweet potato
- ▢1 1/2 teaspoons chili powder
- ▢1 teaspoon ground cumin
- ▢1 teaspoon dried oregano
- ▢1/2 teaspoon smoked paprika
- ▢1/4 teaspoon garlic powder
- ▢Salt and pepper to taste
- ▢4 ounces diced green chiles
- ▢1/2 cup salsa or salsa verde
- ▢2 cups cooked brown rice
- ▢15 ounce can low sodium black beans drained and rinsed
- ▢2 tablespoons chopped cilantro
- ▢Juice of a lime
- ▢1/2 cup shredded cheddar colby jack, or monterey jack cheese
Instructions
- Heat the olive oil in a large skillet. Add in the diced sweet potatoes, salt and pepper, and sauté over medium heat for about about 8 minutes. Add 3-4 tablespoons of water to the skillet and cover it with a lid. Let the sweet potatoes steam until they’re fork tender, about another 4 minutes depending on the size.
- Add the green chiles, black beans, rice, spices, salsa, cilantro, lime juice, salt and pepper to the skillet. Stir everything together until combined.
- Add the shredded cheese to the top and cover the skillet with the lid. Let everything cook for another 3-4 minutes until the cheese is melted and everything is warm. Serve topped with additional cilantro, avocado, and plain Greek yogurt or sour cream if desired.