Black Bean and Sweet Potato Bowl

Prep Time: 15 Mins

Cook Time: 60 Mins

Total Time: 75 Mins

Serves: 4-8

Far more delicious than canned beans, cooking them from dry allows you to add more layers of flavour. On the first night, you can eat the beans as is, drained of a bit of water. With the leftovers, you can cook the beans and their water in some oil and garlic to make refried beans. Serve them with rice, your favourite roasted veggies and some guacamole and salsas, changing up the combos makes leftovers seem new!

Ingredients

Black Beans

2 cups dried black beans

6 cups of water

2 bay leaves

1 onion

3-4 cloves garlic

1 teaspoon dried oregano

1 tablespoon kosher salt

1 piece of kombu (approximately 5 cm x 5 cm) (optional)

2 large sweet potatoes, cut into wedges

1 large head of broccoli, cut into florets

1 tablespoon olive oil

Salt and pepper

4 cups cooked rice

Guacamole

Fresh herbs (cilantro, mint, etc.)

Chili crisp, hot sauce, or salsa (optional)

Directions

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1. Add the black beans, water, bay leaves, onion, garlic, dried oregano, and salt in a pressure cooker and cook for 30 minutes. Let the pressure release for at least 10-15 minutes before opening. Alternatively, simmer for 40-60 minutes on the stovetop.

   • A note on pre-soaking: Pre-soaking the beans is not necessary, but it can reduce cooking time and help pre-digest Oligosaccharides. Soak for at least 8 hours in the fridge. 

   • Adding Kombu: Kombu is a type of seaweed that contains amino acids and enzymes that help pre-digest the compounds found in beans. Add the kombu to the pot when cooking.

2. Preheat the oven to 425°F. Toss the sweet potatoes in ½ tablespoon of olive oil, salt and pepper. Bake for 40-45 minutes, tossing halfway, until the potato is nicely crisp at the edges. Toss the broccoli with ½ tablespoon of olive oil, salt and pepper and bake for 20 minutes. You can add it to the same tray when you toss the potatoes.

3. To assemble the bowls, add a few spoonfuls of rice, black beans, roasted vegetables, guacamole, fresh herbs, and a hot sauce of choice. You will have cooked quite a few portions of black beans; you can freeze leftovers or simply serve with other meals.

• Storing Tips

  Leftovers keep for 3-4 days in the refrigerator. Frozen beans last for 3-4 months in the freezer.

• Nutrition

  Per 1 serving (6 total):

  Excludes guacamole and hot sauce

  Calories: 396

  Carbohydrates: 72g

  Protein: 14g

  Fat: 5g

  Saturated Fat: 1g

  Fibre: 11g

  Sugar: 5g