Welcome to another delicious exploration at Roots Food Group! Today, we're diving into a vibrant and nutritious recipe: Sweet Potato Black Bean Bowls. This dish not only satisfies with its rich flavors and textures but also carries with it a storied history and cultural significance. Let's unwrap the layers of this modern, healthful meal.
Historical Context
For centuries, sweet potatoes and black beans have been staple foods in various cultures. Originating from different parts of the world—sweet potatoes from the Americas and black beans from Central and South America—these ingredients have a rich history in indigenous cuisines. Their combination in a single dish reflects a beautiful blend of traditions and the growing trend of global fusion cuisine.
Health Benefits
- Sweet Potatoes: High in beta-carotene, which is excellent for vision and immune health.
- Black Beans: A great source of protein and fiber, aiding digestion and heart health.
- Quinoa: Known as a "super grain," quinoa is rich in protein and all nine essential amino acids.
- Avocado: Provides healthy fats that promote heart health and skin vitality.
Cultural Significance
This recipe celebrates the global pantry, combining ingredients that symbolize a movement towards more sustainable and health-conscious eating practices. It represents how diverse ingredients can create a nutritious and flavorful dish, catering to modern palates with a nod to traditional roots.
Recipe: Sweet Potato Black Bean Bowls
Ingredients
- 1 cup dry quinoa
- 2 sweet potatoes, peeled and diced
- 2 Tbsp. olive oil
- 1 tsp. ground cumin
- 1/2 tsp. smoked paprika
- 1/2 tsp. garlic powder
- 1/2 tsp. salt
- 2 cups of water
- 1 cup low sodium black beans, drained and rinsed
- 1 cup no salt sweet corn, drained and rinsed
- 2 roasted red peppers, thinly sliced
- 1/3 cup red onion, thinly sliced
- Jalapeño, sliced (optional)
- 2 avocados, sliced
Cilantro Crema Ingredients:
- 1/2 cup fresh cilantro
- 1/3 cup plain Greek yogurt
- 3 Tbsp. red wine vinegar
- 1 Tbsp. lime juice
- 2 Tbsp. olive oil
- 1 Tbsp. honey
- 1 tsp. Dijon mustard
- 1/2 tsp. red pepper flakes
- 1/4 tsp. ground cumin
- 1/4 tsp. smoked paprika
- 1 garlic clove
- Salt and pepper to taste
Directions
Step 1: Preheat oven to 400° F.
Step 2: Add olive oil, 1 tsp, in a small bowl. cumin, 1/2 tsp. smoked paprika, 1/2 tsp. Garlic powder, 1/2 tsp. Salt. Mix.
Step 3: Add sweet potatoes and the olive oil seasoning to a large bowl. Toss to coat the potatoes with the mixture.
Step 4: Spread the sweet potatoes on a baking sheet in a single layer.
Step 5: Bake for 20 minutes. Remove and set aside.
Step 6: In the meantime, rinse the quinoa with water. Then, add 2 cups of water and the quinoa to a small saucepan. Bring to a boil. Cover and reduce to simmer for 15 minutes or until the liquid is evaporated. Remove from heat and fluff the quinoa with a fork.
Step 7: In a food processor, add fresh cilantro, Greek yogurt, red wine vinegar, lime juice, olive oil, honey, Dijon mustard, red pepper flakes, ground cumin, smoked paprika, garlic clove, salt and pepper to taste. Blend until smooth and cilantro is finely chopped.
These Sweet Potato Black Bean Bowls are more than just a meal; they are a vibrant, healthful, and delicious way to enjoy what the earth offers, seasoned with history and culture. Perfect for any meal, they offer a tasty way to nourish the body and soul. Enjoy the blend of flavors and textures that make this dish a delightful culinary journey!
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