Ingredients
Scale
- 4 medium Sweet Potatoes (about 8–10 oz each): Choose potatoes that are relatively uniform in size for even cooking. Look for firm potatoes with smooth, unblemished skin. Washed and scrubbed thoroughly.
- 1 tablespoon Olive Oil: Extra virgin olive oil is preferred for flavour, used for coating the potatoes and sautéing.
- 1 small Red Onion, finely chopped: Provides a sharp, aromatic base for the filling.
- 2 cloves Garlic, minced: Adds essential pungent flavour.
- 1 (15-ounce) can Black Beans, rinsed and drained: A great source of plant-based protein and fiber, forming the bulk of the filling.
- 1 cup Corn Kernels (frozen, canned, or fresh): Adds sweetness and texture. If using frozen, no need to thaw first.
- 1 teaspoon Cumin Powder: Provides a warm, earthy flavour characteristic of many savoury dishes.
- ½ teaspoon Chili Powder: Adds a gentle warmth and depth (adjust to your spice preference).
- ¼ teaspoon Smoked Paprika: Lends a subtle smoky dimension to the filling.
- Salt, to taste: Enhances all the other flavours.
- Black Pepper, freshly ground, to taste: Adds a touch of spice.
- Optional Toppings: Greek yogurt or sour cream, chopped fresh cilantro, sliced green onions, avocado slices or guacamole, salsa, shredded cheese (cheddar, Monterey Jack, or a vegan alternative), crumbled feta, toasted pepitas (pumpkin seeds).
Instructions
- Preheat Oven & Prepare Potatoes: Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper for easy cleanup.
- Roast Sweet Potatoes: Wash the sweet potatoes thoroughly under running water, scrubbing away any dirt. Pat them completely dry with a paper towel. Prick each sweet potato several times with a fork or sharp knife – this allows steam to escape during baking, preventing them from potentially bursting.
- Oil and Bake: Place the pricked sweet potatoes directly on the prepared baking sheet. Drizzle lightly with about half of the olive oil (about ½ tablespoon) and use your hands to rub it evenly over the skins. Sprinkle lightly with salt. Bake for 45-60 minutes, or until the potatoes are tender all the way through when pierced easily with a fork. The exact time will depend on the size of your potatoes.
- Prepare the Filling: While the sweet potatoes are baking, heat the remaining ½ tablespoon of olive oil in a medium skillet or saucepan over medium heat. Add the finely chopped red onion and sauté for 3-4 minutes, until softened and translucent.
- Sauté Aromatics and Spices: Add the minced garlic to the skillet and cook for another minute until fragrant – be careful not to burn the garlic. Stir in the cumin powder, chili powder, and smoked paprika. Cook for about 30 seconds more, stirring constantly, allowing the spices to bloom and become fragrant.
- Combine Filling Ingredients: Add the rinsed and drained black beans and the corn kernels to the skillet. Stir everything together to coat the beans and corn in the spices. Cook for 5-7 minutes, stirring occasionally, until the mixture is heated through. Season generously with salt and freshly ground black pepper to your taste. Remove from heat and set aside.
- Create the Boats: Once the sweet potatoes are tender, carefully remove them from the oven. Let them cool slightly for a few minutes until they are safe to handle, but still warm. Slice each sweet potato in half lengthwise.
- Scoop the Flesh: Using a spoon, carefully scoop out the soft flesh from the centre of each sweet potato half, leaving about a ¼-inch border around the skin to create sturdy “boats.” Be gentle to avoid tearing the skin. Place the scooped-out sweet potato flesh into a medium bowl.
- Mash and Mix: Mash the scooped sweet potato flesh with a fork until it’s relatively smooth (a few lumps are perfectly fine). Add the prepared black bean and corn filling to the bowl with the mashed sweet potato. Stir gently until everything is well combined. Taste the mixture and adjust seasonings (salt, pepper, or more spices) if needed.
- Fill the Boats: Carefully spoon the sweet potato and bean mixture back into the hollowed-out sweet potato skins, piling it generously.
- Second Bake (Optional but Recommended): Place the filled sweet potato boats back onto the baking sheet. Return them to the 400°F (200°C) oven and bake for another 10-15 minutes, or until the filling is heated through and slightly golden on top. If adding cheese, sprinkle it over the top during the last 5 minutes of baking until melted and bubbly.
- Serve: Remove the baked sweet potato boats from the oven. Let them cool for a minute or two before serving hot with your favourite toppings.
- Prep Time: 20 minutes
- Cook Time: 80 minutes
Nutrition
- Serving Size: one normal portion
- Calories: 450
- Fiber: 15g