Description
A healthy vegan skillet meal combining sweet potatoes, black beans, and brown rice, ready in 30 minutes.
Ingredients
Scale
- 1 tablespoon (15 ml) olive oil
- 2 cups (about 300 g) sweet potato, peeled and diced
- 4 ounces (113 g) diced green chiles
- 2 cups (about 380 g) cooked brown rice
- 15 ounces (425 g) canned black beans, drained and rinsed
- 2 tablespoons (8 g) cilantro, chopped
- Juice of 1 lime
- 0.5 cup (64 g) shredded cheese
- 1.5 teaspoons (3.6 g) chili powder
- 1 teaspoon (2 g) ground cumin
- 1 teaspoon (1 g) dried oregano
- 0.5 teaspoon (1 g) smoked paprika
- 0.25 teaspoon (0.5 g) garlic powder
- Salt and pepper, to taste
- 0.5 cup (120 ml) salsa or salsa verde
Instructions
- Step 1: Heat the olive oil in a large skillet over medium-high heat until hot. Add the diced sweet potatoes along with salt and pepper to taste. Sauté the sweet potatoes for about 8 minutes, stirring occasionally, until they begin to brown and are tender on the outside.
- Step 2: Add 3 to 4 tablespoons (45-60 ml) of water to the skillet and cover it with the lid. Let the sweet potatoes steam for approximately 4 minutes, or until they are fork-tender. This steaming process ensures even cooking and keeps the sweet potatoes moist without drying them out.
- Step 3: Remove the lid and gently fold in the diced green chiles, drained black beans, cooked brown rice, chili powder, cumin, dried oregano, smoked paprika, garlic powder, salsa, chopped cilantro, lime juice, and additional salt and pepper as needed. Stir carefully to evenly distribute the ingredients without breaking up the sweet potatoes.
- Step 4: Sprinkle the shredded cheese evenly over the skillet contents. Cover the skillet again and let it cook for 3 to 4 minutes until the cheese has melted and the ingredients are heated through.
Notes
- Room Temperature: Store the cooked skillet in an airtight container at room temperature for up to 2 days to maintain texture and flavor.
- Refrigeration: Keep in an airtight container in the refrigerator for up to 5 days to preserve freshness and prevent spoilage.
- Freezing: Transfer to a freezer-safe container or bag and freeze for up to 3 months. Thaw overnight in the refrigerator before reheating.
- If sweet potatoes are not soft enough after 12 minutes of cooking, add 2 tablespoons (30 ml) of water and cover for an additional 4 minutes until fork-tender.
- When the skillet seems too dry while combining ingredients, drizzle 2 tablespoons (30 ml) of extra salsa to aid flavor blending and prevent sticking.
- If cheese does not melt well, cover the skillet for an extra 3 minutes to trap heat and ensure a smooth, creamy finish.
- If sweet potatoes brown too fast, reduce heat to medium and cook for 10 minutes, stirring occasionally for even cooking.
- For dry leftover rice, stir in 1 tablespoon (15 ml) of broth when reheating to maintain moisture.
- Reheat leftovers either on the stovetop over medium heat or in a microwave until warmed through. Add a splash of broth or water if needed to prevent drying.
- Serve this skillet with guacamole or vegan sour cream for added flavor. Complement with roasted corn or a fresh green salad. You can also use the skillet mixture as a filling for burrito bowls or tacos with tortillas, or add it to salads or quinoa for a hearty meal. Top with fresh salsa or a drizzle of lime juice and sprinkle extra cilantro before serving.
- This is a vegan recipe, but it can be modified by replacing the shredded cheese with a dairy-free alternative or omitting it altogether. Use low-sodium canned beans to control salt content.
- Select firm, unblemished sweet potatoes to ensure the best texture and natural sweetness.
- Use low-sodium canned black beans, rinsed well to reduce canned liquid taste and add protein and fiber.
- Long-grain brown rice is preferred for texture and holds up well when mixed in the skillet; prepare it ahead to save time.
- Fresh cilantro should be vibrant, added at the end for freshness.
- Juicy, firm limes provide brightness and acidity to balance flavors.
Nutrition
- Serving Size: 1 serving
- Calories: 350
- Sugar: 1g
- Sodium: 600mg
- Fat: 20g
- Saturated Fat: 7g
- Unsaturated Fat: 10g
- Trans Fat: 0g
- Carbohydrates: 15g
- Fiber: 1g
- Protein: 30g
- Cholesterol: 90mg