Your Recipe

Black Bean Stuffed Sweet Potatoes

Zutat  Menge  Kalorien 
Avocado 129g 206kcal
Zwiebeln 55g 22kcal
Süßkartoffel, roh 520g 447kcal
Schwarze Bohnen 425g 561kcal
Olivenöl 21g 186kcal
Chilipulver 1.48g 4kcal
Knoblauchpulver 0.394g 1kcal
Zwiebelpulver 0.6g 2kcal
Saure Sahne 120g 238kcal
Schwarzer Pfeffer, gemahlen 1.15g 3kcal
Kreuzkümmel, gemahlen 0.51g 2kcal
Limettensaft 4.79g 1kcal

Recipe Instructions:

Ingredients
4 medium- large sweet potatoes
1/2 cup of sour cream
1 teaspoon of lime juice
1/2 teaspoon of ground black pepper
1/2 of a medium red onion, finely diced (about 1 cup diced)
1 1/2 tablespoons of oil (I used olive oil)
1/4 teaspoon of garlic powder
1/4 teaspoon of onion powder
1/4 teaspoon of cumin
1/4 teaspoon of chili powder
1/2 teaspoon of sea salt
1 15oz can of black beans, drained and rinsed
FOR SERVING:
1/2 an avocado, chopped
handful of cilantro, chopped

instructions
Pre-heat oven to 350 degrees F.
Place the sweet potatoes on a lightly greased baking tray and bake for 55-65 minutes or until a fork can easily be inserted into the flesh of the potatoes.
Prepare the cream sauce by whisking together the cashew cream sauce, lime juice, and black pepper. Set aside.
When the sweet potatoes have about 10 minutes left, heat the oil in a skillet over medium heat and then add in onion. Saute for 5 minutes until the onions begins to become translucent. Add in the spices stir and cook for an additional 3 minutes.
Add the black beans to the skillet and toss to combine. Continue to cook, stirring frequently, until the black beans are fully heated through. About 5 minutes. Take off of heat and set aside.
Once the sweet potatoes are done baking, let cool slightly. Once cool, cut the sweet potatoes open and shred the flesh from the skin so that the inside is mashed and easy to scoop out.
Evenly spread the black bean mixture, avocado, cilantro, and cashew crema sauce on top of the 4 sweet potatoes.
Serve immediately and ENJOY!!

Nährwertangaben 
Portionsgröße  320 g | ml
Menge pro Portion  418
1750
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 17g 21%
Gesättigte Fettsäuren  4.6g 23%
Natrium 96mg 4%
Gesamte Kohlenhydrate  57g 21%
Ballaststoffe  16g 56%
Zucker  7.7g
Protein  13g 26%
Vitamin D 0mcg 0%
Kalzium 110mg 8%
Eisen  3.5mg 19%
Kalium 1047mg 22%
* Der % Täglicher Wert (TW) gibt an, wie viel ein Nährstoff in einer Portion Lebensmittel zu einer täglichen Ernährung beiträgt. 2000 Kalorien pro Tag werden für die allgemeine Ernährungsberatung verwendet. 
Vitamin
Nährstoff Menge  DV
Vitamin A 966.828 mcg 107%
Thiamin [B1] 0.398 mg 33%
Riboflavin [B2] 0.243 mg 19%
Niacin [B3] 1.92 mg 12%
Pantothensäure [B5] 1.914 mg 38%
Vitamin B6 0.469 mg 28%
Cobalamin [B12] 0.063 mcg 0%
Folat [B9] 203.575 mcg 0%
Vitamin C 8.04 mg 9%
Vitamin D 0 mcg 0%
Vitamin E 2.955 mg 20%
Vitamin K 18.967 mcg 16%
Betain 0.566 mg 0%
Cholin 62.318 mg 11%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  57.4 g 21%
Sugars 7.7 g 15%
Ballaststoffe  15.8 g 56%
Carbohydrate 55.7 g 0%
Netto-Kohlenhydrate 49.7g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.573 g 0%
Arginin 0.742 g 0%
Asparaginsäure 1.817 g 0%
Cystein 0.15 g 0%
Glutaminsäure 1.984 g 0%
Glycin 0.514 g 0%
Histidin 0.35 g 0%
Isoleucin 0.568 g 0%
Leucin 1.024 g 0%
Lysin 0.866 g 0%
Methionin 0.216 g 0%
Phenylalanin 0.71 g 0%
Prolin 0.605 g 0%
Serin 0.727 g 0%
Threonin 0.576 g 0%
Tryptophan 0.175 g 0%
Tyrosin 0.376 g 0%
Valin 0.705 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 109.58 mg 8%
Kupfer 0.5 mg 56%
Fluorid 2.51 mcg 0%
Eisen  3.47 mg 19%
Magnesium 122.45 mg 29%
Mangan 0.93 mg 40%
Phosphor 256.67 mg 21%
Kalium 1046.7 mg 22%
Selen 3.51 mcg 6%
Natrium 95.85 mg 4%
Zink 1.94 mg 18%
andere
Nährstoff Menge  DV
Wasser 229.248 g 0%
Asche 3.299 g 0%