Sweet Potato and Black Bean Bowl

Start to Finish: 45 minutes

Servings: 4

Black beans are an excellent source of plant protein and soluble fiber, nutrients that support regular digestion. Sweet potatoes add beta-carotene and other antioxidants, keeping this bowl in line with the produce-rich pattern of Mediterranean-style eating. For hereditary forms of ataxia such as Friedreich ataxia, this kind of fiber-forward eating may be especially beneficial because the condition is associated with an increased risk of diabetes.

Ingredients

• 2 large sweet potatoes, peeled and cut into 1/2-inch cubes
• 1 can (15 ounces) black beans, drained and rinsed
• 2 cups cooked brown rice or quinoa
• 2 cups baby spinach or mixed greens
• 1 avocado, pitted, peeled, and sliced
• ½ cup frozen corn, thawed (or fresh corn kernels)
• ¼ cup red onion, finely diced
• 2 tablespoons extra-virgin olive oil, divided
• 1 teaspoon ground cumin, divided
• 1 teaspoon smoked paprika
• ½ teaspoon ground turmeric
• ¼ teaspoon chili powder (optional, reduce or omit if sensitive to spice)
• Salt and black pepper to taste
• Fresh cilantro, chopped, for garnish

For the lime-cumin dressing

• 3 tablespoons extra-virgin olive oil
• 2 tablespoons fresh lime juice
• ½ teaspoon ground cumin
• ¼ teaspoon garlic powder
• Salt and pepper to taste

Instructions

1. Preheat your oven to 400 F and line a baking sheet with parchment paper. Peel and cube the sweet potatoes into even ½-inch pieces. Uniform sizing is important so all the pieces cook at the same rate and are evenly tender.
2. Toss the sweet potato cubes with 1½ tablespoons of olive oil, ½ teaspoon of ground cumin, smoked paprika, ground turmeric, and a pinch of salt and pepper. Spread them in a single layer on the prepared baking sheet.
3. Roast the sweet potatoes for 25 to 30 minutes, flipping once at the halfway mark, until they are golden on the edges and completely soft when pierced with a fork. Remove from the oven and set aside.
4. While the sweet potatoes are roasting, warm the remaining 1/2 tablespoon of olive oil in a small skillet over medium heat. Add the drained and rinsed black beans along with the remaining ½ teaspoon of ground cumin and a pinch of chili powder if using. Stir to coat the beans in the spices and cook for 3 to 4 minutes, stirring occasionally, until the beans are heated through and the spices are fragrant. Remove from heat.
5. Prepare the lime-cumin dressing. Combine the olive oil, fresh lime juice, ground cumin, and garlic powder in a small bowl or jar. Whisk until fully combined. Season with a small pinch of salt and pepper. Taste and adjust the lime juice or seasoning to your preference.
6. Cook the brown rice or quinoa according to package instructions if not already prepared. For this recipe, a batch of precooked grain stored in the refrigerator works well to reduce overall prep time.
7. Assemble the bowls. Place a base of baby spinach or mixed greens in each of the 4 bowls. Spoon an equal portion of cooked brown rice or quinoa on top of the greens in each bowl. Arrange the roasted sweet potato cubes, spiced black beans, thawed corn, and diced red onion over the grain.
8. Fan out 2 or 3 slices of avocado on top of each bowl. Drizzle the lime-cumin dressing evenly over all 4 bowls. Garnish with fresh cilantro and serve immediately.
9. For individuals with swallowing difficulty, mash the sweet potato and black beans to a smooth or minced texture as appropriate for the prescribed texture level. Mash or finely dice the avocado. Ensure the grain is fully soft, moist, and appropriate for the prescribed texture before assembling the bowl. Omit or modify the baby spinach or mixed greens, corn, red onion, and fresh cilantro as needed to meet the individual's swallowing recommendations.

Nutritional information (per serving, 1 bowl): Calories: 450 | Protein: 13 grams | Carbohydrates: 62 grams | Fiber: 13 grams | Fat: 19 grams | Sodium: 240 milligrams

Suitable for: Anti-inflammatory diet, ataxia-friendly diet, dairy-free diet, gluten-free diet, Mediterranean diet-friendly, vegan diet, vegetarian diet

References

1. Eating, Diet, & Nutrition for Constipation — National Institute of Diabetes and Digestive and Kidney Diseases
2. What Is the Mediterranean Diet? — American Heart Association