Southwest Sweet Potato, Black Bean and Rice Skillet

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Southwest Sweet Potato, Black Bean and Rice Skillet

Introduction

The Southwest Sweet Potato, Black Bean, and Rice Skillet is a hearty, one-pan meal packed with vibrant flavors and wholesome ingredients. This vegetarian dish combines the earthy sweetness of sweet potatoes, the robust texture of black beans, and the satisfying chew of rice—all seasoned with bold southwest spices. It’s quick enough for a weeknight dinner and versatile enough to impress at gatherings

The History of Ingredients

This dish draws from a fusion of Southwestern and Latin American influences, rooted in indigenous agricultural staples.

• Sweet Potatoes: Native to Central and South America, these tubers have long been a staple in native diets.
• Black Beans: A foundational ingredient in Latin cuisine, valued for their protein and fiber content.
• Rice: Introduced to the Americas via European colonization, it quickly became a staple that complements legumes beautifully.
• Southwest Spices: Cumin, chili powder, paprika, and garlic create the bold, smoky flavor typical of the region’s cuisine.

Breakdown of Key Ingredients

• Sweet Potatoes: Provide natural sweetness and are rich in beta-carotene.
• Black Beans: Add protein, fiber, and a creamy texture.
• Rice: Acts as the base, absorbing all the flavors.
• Bell Peppers & Onions: Offer crunch and color.
• Spices (Cumin, Chili Powder, Garlic, Paprika): Deliver depth and warmth.
• Lime Juice & Fresh Cilantro: Brighten the final dish.

Step-by-Step Recipe

Ingredients:

• 2 medium sweet potatoes, diced
• 1 can (15 oz) black beans, drained and rinsed
• 1 cup cooked rice (white or brown)
• 1 small onion, diced
• 1 bell pepper, chopped
• 2 cloves garlic, minced
• 1 tsp cumin
• 1 tsp chili powder
• ½ tsp smoked paprika
• Salt and pepper to taste
• 2 tbsp olive oil
• Juice of 1 lime
• Fresh cilantro for garnish

Instructions:

1. Sauté Vegetables: In a large skillet, heat olive oil over medium heat. Add sweet potatoes and cook for 10–12 minutes until slightly tender.
2. Add Aromatics: Stir in onions, bell peppers, and garlic. Cook for 5 minutes.
3. Spice It Up: Add cumin, chili powder, paprika, salt, and pepper. Stir to coat evenly.
4. Combine: Mix in black beans and rice. Cook for another 5 minutes, allowing the flavors to meld.
5. Finish: Squeeze lime juice over the skillet and sprinkle with chopped cilantro.
6. Serve: Enjoy warm as a main dish or side.

Tips for the Perfect Skillet

• Dice sweet potatoes evenly for uniform cooking.
• Cook rice beforehand to save time.
• Add a splash of vegetable broth if the mixture feels dry.
• Taste and adjust seasoning before serving.

Variations and Customizations

• Add Protein: Toss in grilled chicken or tofu.
• Make It Spicy: Add diced jalapeños or a pinch of cayenne.
• Cheesy Twist: Sprinkle shredded cheddar or pepper jack before serving.
• Low-Carb: Swap rice for cauliflower rice.
• Vegan & Gluten-Free: Naturally both, but always check your spice blends.

Health Considerations and Nutritional Value

This dish is:

• High in Fiber: Thanks to beans and sweet potatoes.
• Rich in Vitamins: Especially A and C from sweet potatoes and peppers.
• Low in Saturated Fat: With heart-healthy olive oil.
• Great for Meal Prep: Keeps well in the fridge for up to 4 days.

Estimated per serving (based on 4 servings):

• Calories: ~350
• Protein: 10g
• Fiber: 9g
• Fat: 10g
• Carbs: 50g

FAQ

Q: Can I freeze this dish?
A: Yes! It freezes well for up to 2 months. Reheat on the stovetop or microwave.

Q: What kind of rice works best?
A: Brown rice adds more fiber, but white rice or even quinoa works well.

Q: Can I prep this in advance?
A: Absolutely. Chop veggies and cook the rice ahead to cut down on cook time.

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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 and wholesome ingredients. This vegetarian dish combines the earthy sweetness of sweet potatoes, the robust texture of black beans, and the satisfying chew of rice—all seasoned with bold southwest spices. It's quick enough for a weeknight dinner and versatile enough to impress at gatherings

Print Recipe Pin Recipe

Prep Time 10 minutes mins

Cook Time 20 minutes mins

Total Time 30 minutes mins

Ingredients Method Notes

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

Method

 

1. 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.
2. Add the green chiles, black beans, rice, spices, salsa, cilantro, lime juice, salt and pepper to the skillet. Stir everything together until combined.
3. 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.

Notes

Nutrition information is automatically calculated, so should only be used as an approximation.