realistic recipes for a nutritious kitchen

Curried Black Bean and Sweet Potato Skillet

sweet_potato_skillet_photo

Although it is still 75 degrees and sunny here in So.Cal, you can still begin to sense that fall is right around the corner.  The nights are a little cooler, the days are a little shorter, and the only place I want to be is in the kitchen whipping up some of my warm and comforting fall favorites like this Curried Black Bean and Sweet Potato Skillet!

This dish is gonna make you wanna put on your feel good shoes and dance because it is made up of one power house ingredient after the next… we’ve got Swiss chard, black beans, quinoa, sweet potatoes, onions and garlic!  This is definietely a “power-house-fall-favorite” and I promise that when you are done eating it, you are going to just feel good;).

I have been really addicted to “skillet cooking” lately.  I’ve kind of been in this mode where I dig through the veggie drawer and peek through the cupboards, grab whatever I find and cook it all up into a quick skillet meal.  I find this is one of the easiest way to get a great meal on the table fast, especially when I don’t have a plan or a lot of time.  The one thing that I do have in my corner is that I ALWAYS have a pretty stocked pantry, freezer, and fridge, so I usually have a good base to build off off (ie. beans, broth, garlic, onions, veggies, etc.).

If you want to add one more layer to the dish, try topping it with an over easy egg… to die for!!

On another note, I am trying to decide which videos to shoot for Thanksgiving.  There are so many I want to do but can only pick two or three.  I would love to hear what you guys would most like to see demonstrated in a video so I’m going to tell you which recipes I’ve been thinking about and you tell me what you think.  Here are the options: How-to Roast a Turkey, Ezekiel Mushroom Stuffing, Cauliflower Mash, Lightened-up-Pumpkin Pie, Roasted Root Veggies.  Okay, I think that was it.  Anything there that you would like to see in a video?? I could really use your input!

Curried Black Bean and Sweet Potato Skillet

Yield: Serves 4

Ingredients:

  • 4 cups of sweet potatoes, chopped up
  • 1 red onion, diced
  • ½ a jalapeno, diced
  • 3 cloves of garlic, chopped up
  • 2 bell peppers (any color will do)
  • 1-15 oz. can of black beans, drained and rinsed
  • 1 bunch of Swiss chard, stemmed and chopped
  • 1 cup of cooked quinoa
  • ½ cup low sodium veggie broth
  • 2 tsp of olive oil
  • 1 tbsp of curry powder
  • Salt and pepper to taste

Directions:

Heat olive oil in a large non-stick sauté pan.  Stir in your onions, garlic, and jalapeños and allow to cook for about five minutes.  Stir in the sweet potatoes, curry powder, a pinch of salt and half of the veggie broth.  Once everything is well combined, pop a lid on and cook for about six to eight minutes or until your sweet potatoes are just about fork tender.

Add the beans, quinoa, Swiss chard, and peppers and season with salt and pepper.  Pour the remaining broth into the pan before popping the lid on and allowing to cook for another five minutes or so, or until the greens are wilted and the beans are heated through.

Eat and enjoy!!

Nutritional Analysis

Calories per serving: 331; Total Fat: 3.9g; Saturated Fat: 0.4g; Cholesterol: 0mg; Sodium: 319mg; Carbohydrate: 65.9g; Dietary Fiber: 11.5g; Sugars: 10.8g; Protein: 10.6g

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16 Responses to “Curried Black Bean and Sweet Potato Skillet”

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    1
    Krista — September 20, 2008 @ 1:15 pm

    Mmmm… I can’t wait to get back into sweet potatoes! If I wanted to pull the beans from this dish would you just leave them out or replace them with something else?

    I would love to see the mushroom stuffing and cauliflower mash. My third choice would be the pumpkin pie but I’m thinking about just going the no-bake apple pie route!

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    keggs — September 20, 2008 @ 7:13 pm

    hi dani,
    my vote for the Thanksgiving videos would be for any of the sides. I love the cauliflower mash and would love to see it done! thanks!

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    D — September 20, 2008 @ 10:07 pm

    Where is the curry powder in your list of ingredients?

    Also, how about the entire Thanksgiving dinner on video? You got all your bases covered to make everyone happy. If not, I’ll be interested in the Ezekiel Mushroom Stuffing.

    Thanks!

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    valeria — September 21, 2008 @ 12:15 am

    I hope I’m not the only one who would like to see the lightened up pumpkin pie! We don’t have Thanksgiving here, but for Xmas would be great anyway ! thank you!!
    oh and this recipe here is wonderful, filled with things I love ! thank you!!

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    Dani Spies — September 21, 2008 @ 6:30 am

    Krista- If you left the beans out all together, I’m sure the dish would still be great BUT maybe try subbing in some peas (they add a great texture!!) Thanks for your input on the Turkey Day recipes:).

    Keggs – The cauliflower mash is a good one… I think it’s at the top of my list!!

    D – Sorry about that… I forgot to list the curry powder (it’s fixed now). Thanks for pointing that out!

    Valeria – Thanks for your vote!! I’m gonna have a tough time deciding;).

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    Jade — September 21, 2008 @ 4:44 pm

    Gravy gravy gravy – recently read in the book “Refuge” (Terry Williams) that Terry’s grandmother used the secret recipe of the great great grand mother to make gravy on Thanksgiving….. Doesn’t it make you craving for it? So mine is ” How to make gravy” video – I see that’s not in your list, but can it go with the cauliflower mash? (I do concern environmental issues, which the book “Refuge” is about, but, I love food non the less…..)

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    Kaman — September 21, 2008 @ 6:07 pm

    I definitely want to see the light pumpkin pie and mushroom stuffing made into a vid! :D

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    Maya — September 22, 2008 @ 12:24 pm

    Dani-
    I would love to see the pumpkin pie, roasted root veggies, and califlour mash. As part of the dessert menu I’m thinking about making individual bowls of No-Bake apple pie. You know what’s weird? I’m signed up to get emails but this recipe didn’t get emailed to me?

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    Dani — September 22, 2008 @ 2:23 pm

    Jade – gravy, huh?! Good gravy is a key for turkey day, isn’t it?! Maybe I can do that with the cauliflower mash… we’ll see!

    Kaman – Thanks for the input:)!!

    Maya – I love the individual bowls of no-bake apple pie too!! It’s a favorite. As for the emails, I have been having some major glitches lately… I’m looking into it. Thanks for letting me know!

  10. #
    10
    christine — September 24, 2008 @ 2:36 pm

    Hi Dani… LOVE YOUR RECIPES! THANKS!!

    It would be great to see a video about Cauliflower Mash as some of the people I cook for eat lowcarb. If possible, the Mushroom Stuffing sounds great too! Thanks!

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    Krista — September 27, 2008 @ 1:53 pm

    Oh – I just have to add back in to say that I would love to see a gravy video, or even just a recipe.

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    Bill W, NH — September 28, 2008 @ 6:12 am

    Hi Dani, haven’t made anything of your’s lately – you are just too healthy, lol!!! I did make this dish though and really liked it. However, when I went to my local store to buy the Swiss chard I noticed that it was quite expensive so bought kale instead, 1/3 the cost and nearly double the amount.

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    Krista — October 7, 2008 @ 5:48 pm

    Haha! I’ve been starting to wonder when you were going to post these videos since Thanksgiving is right around the corner – then I remembered that our Thanksgiving is a month earlier than yours! Ah, well. Guess I’ll just have to try it with out the vid!

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    olivia gaffney — May 3, 2009 @ 7:35 pm

    wow! i commented on the quinoa raisin muffins and somehow i was still nervous cooking this dish…don’t know why! it was awesome! left out the swiss chard. i can’t believe i cooked something this exotic and wonderful! i diced some chicken breast and halfway cooked them in butter & curry powder before throwing them i the entire dish at the very end and let it all finish simmering a couple minutes. i prob added extra curry cause i like it strong, not spicey, just flavorful. i’ve never cooked sweet potatoes like this and was surprised at how quickly they cooked. it looked and smelled wonderful every step of the way. husband is a meat eater so we had to add the chicken. i think i’ll have the leftovers in a pita pocket. yum! thanks again!

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    Emma — November 23, 2011 @ 5:27 pm

    I’m glad for this recipe! I added corn, coconut milk, tomato paste, cumin and chili powder and lots of cilantro. And… I used turnip greens instead of swiss chard. Everyone loved it! Thanks so much!

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    Carrie — June 6, 2012 @ 3:21 pm

    Never called to add the garlic… what a bummer… now it’s done and no garlic. :(

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