Sweet Potato and Black Bean Tacos

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February is National Sweet Potato Month, with the 22nd designated as Cook a Sweet Potato Day. This hearty root vegetable is so versatile, you could create a different sweet potato recipe every day of the month.

One large, lone sweet potato in my veggie bin inspired me to create something new, delicious and filling. I came up with Sweet Potato and Black Bean Tacos. They turned out SO well. Grab the recipe and tips for making this easy dish below.

Sweet Potato and Black Bean Tacos title meme

Sweet Potatoes

Sweet potatoes were cultivated and consumed in Peru long before the white potato was in Ireland. Christopher Columbus toted the vegetable back to Europe where it was given the name “sweet potato” due to its taste. The vegetable forms the basis for several tasty Thanksgiving side dishes. However, don’t just enjoy this nutritious potato during the holidays.

Sweet potatoes are high in fiber and complex carbohydrates. The fiber is both soluble and insoluble, meaning you feel full longer and blood glucose levels don’t spike as they do with refined sugars. Sweet potatoes provide potassium, magnesium and beta carotenes. They help regulate blood pressure and metabolism, improve vision and promote productive bacteria in the gut. Sweet potatoes also support the production of vitamin B12 in the body and help prevent skin, breast, reproductive, stomach, intestinal, esophageal and rectal cancers.

Those are powerful reasons to include sweet potatoes regularly in the diet.

Sweet Potatoes

Sweet Potato and Black Bean Tacos

I decided to use my remaining sweet potato in a highly nutritious filling for tacos. And I love pairing sweet potato with black beans, which I had on hand. Checking my pantry, I also found quinoa, lentils and an onion.

This recipe came together quickly. I made it up as I went along, however it’s simple to duplicate.

I drizzled a yummy lemon tahini sauce on my tacos. Recipe included below. Add salsa or whatever sauce you want.

Sweet Potato and Black Bean Tacos with lemon tahini sauce

Sweet Potato and Black Bean Tacos

journeywithhealthyme
This savory dish combines sweet potatoes, black beans, lentils and quinoa for a hearty taco filling.
5 from 1 vote
Prep Time 15 mins
Cook Time 15 mins
Total Time 30 mins
Course Main Course
Cuisine American
Servings 10 tacos

Ingredients
  

Sweet Potato and Black Bean Tacos

  • 1 large sweet potato, peeled and cubed
  • 1 can black beans, drained
  • 2 cups cooked brown or green lentils
  • 2 cups cooked quinoa
  • 1 large yellow onion, diced
  • 2 garlic cloves, minces
  • 4 tsp chili or taco seasoning
  • 3 tbsp olive oil
  • 1/2 cup water or vegetable broth, as needed
  • 10 taco sized gluten free tortillas

Lemon Tahini Sauce

  • 3 tbsp fresh lemon juice
  • 1/4 cup water
  • 1/4 cup tahini
  • 2 tsp pure maple syrup
  • 1/2 tsp cumin

Instructions
 

Sweet Potato and Black Bean Tacos

  • Cook lentils and quinoa according to package directions so that you have 2 cups cooked of each.
  • Add olive oil to large, non stick skillet. Heat over medium heat. Add diced onion, garlic and cubed sweet potato, stirring and cooking until sweet potatoes are almost tender. Add water or vegetable broth to prevent sticking, if necessary.
  • Add black beans, lentils, quinoa and taco or chili seasoning. Stir to combine, reduce heat, cover and simmer 10 - 15 minutes.
  • Prepare lemon tahini sauce while taco fillings simmer or add sauce of choice.

Lemon Tahini Sauce

  • Combine all ingredients in blender and blend well until sauce is smooth. While finishing tacos, pop sauce into refrigerator to chill and thicken slightly.

Creating Tacos

  • To create tacos, add very small amount of olive oil to small non stick skillet. Warm taco sized tortillas, a minute or less on each side so that they puff slightly and brown.
    Fold warm tortillas to form taco shells. Add sweet potato and black bean filling. Add taco toppings of choice. I simply used chopped avocado. Drizzle with lemon tahini sauce or salsa. Makes 10 -12 tacos.
Keyword Black Beans, Sweet Potatoes, Tacos
Sweet Potato and Black Bean Tacos saute
Sweet Potato and Black Bean Tacos – onions, garlic and sweet potato

Tips for Making Sweet Potato and Black Bean Tacos

These tips make this recipe easy.

Use one large or two medium sized sweet potatoes. I peeled mine but leave the skin on for a more rustic dish.

Make a little extra quinoa and lentils for use in other recipes. I always prefer to cook once and eat twice!

I use either non GMO white corn taco sized tortillas or gluten free flour ones. Use your preference, if you are not gluten sensitive.

You can add chili seasoning, taco seasoning or create your own spice mixture. I like this lower sodium taco seasoning. If you like a spicier taco filling, increase the amount of seasoning. I didn’t want the seasoning to overpower the sweet potato mixture. Four teaspoons was perfect for my tastes.

Add taco toppings of choice. I used a chopped avocado. Shredded cabbage makes a tasty and different taco topping. Use the toppings you like best.

And I love lemon tahini sauce or vegan garlic aioli. Tahini is sesame seed paste. Get it HERE.

Sweet Potato and Black Bean Tacos filling
Sweet Potato and Black Bean Tacos – filling

Enjoy Sweet Potato and Black Bean Tacos

These tacos turned exactly as I hoped they would! They are full of flavor and the inclusion of lentils and quinoa give the mixture a “meat” like texture. I’ll make these again and add that finely shredded cabbage as a topping next time.

Try these sweet potato and black bean tacos for Meatless Monday, Taco Tuesday or for a fun, healthy meal any time. The filling actually makes a great stand alone meal as well. Skip the tortillas and make it a sweet potato, black bean, lentils, quinoa bowl with sliced avocado, tomatoes and non GMO corn chips. Don’t forget to add your favorite sauce!

What’s your go to meatless taco filling?

Sweet Potato and Black Bean Tacos with lemon tahini sauce
Sweet potato and black bean tacos with lemon tahini sauce.

 

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Sweet Potatoes

Until recently, I associated today’s featured food with the holidays. Sweet potatoes were served at Thanksgiving and Christmas dinners, covered in butter and brown sugar and topped with marshmallows. Honestly, they were more of a dessert than a side dish.

Even before switching to plant based, I discovered that sweet potatoes could be enjoyed year around, baked like a regular potato and served with butter, salt and pepper. That was a step in the right direction. Lately, sweet potatoes have been my go to food. They are incredibly versatile and full of health benefits.

Sweet Potatoes

Sweet potatoes are wonderful for the digestive system. They promote productive bacteria in the stomach, small intestine and colon, while starving out unproductive bacteria and mold. They enhance the body’s production of B12. And they help to prevent megacolon, an expansion of the large intestine due to bacteria, and alleviate narrowing of the intestinal tract due to chronic inflammation.

Sweet potatoes have an abundance of vitamins, minerals and nutrients. Their orange flesh is packed with carotenoids. Those phytochemicals are powerful, drawing radiation from the body and protecting against skin, breast, reproductive, stomach, intestinal, esophageal and rectal cancers.

Sweet Potatoes A sweet potato is always the start of something good.

In addition, sweet potatoes rid the body of unstable, destructive, cancer causing estrogen that interferes with the body’s hormone function. These estrogens come from plastics, pharmaceuticals and environmental toxins. And for those struggling with insomnia, sweet potatoes provide a critical form of glucose that stimulates the development of neurotransmitters, which aid in sleeping soundly. (Info from Life Changing Foods by Anthony William.)

When I first changed my diet, plain baked sweet potatoes became a frequent meal, as they were easy to prepare and eat. I simply added a sprinkle of sea salt and pepper. I’ve since built up quite a collection of recipes that include sweet potatoes as an ingredient. I enjoy them raw in salads, as a base for sauces, chopped up in soups and spicy curries, and they are even a main ingredient in a healthy sugar and gluten free muffin.

Sweet Potatoes

I’ve enjoyed roasted sweet potato fries and combining roasted cubes with other veggies. Lately one of my favorite things is to dice sweet potatoes and steam them, along with an assortment of other fresh vegetables, for a colorful and nutritious dinner bowl.

Sweet potatoes are a wonderful comfort food. Anthony writes, in Life Changing Foods, that this super veggie has properties that give the sensation that the world has shut down. It’s an important function that makes me feel safe and soothed, like I’ve received a hug. I love that. And I love my sweet potatoes. No sugar or marshmallows needed or wanted.

Sweet Potatoes

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