Sassy Sweet Potatoes
Sweet potatoes have a rich and winding history that stretches back thousands of years. Believed to have been first domesticated in Central or South America, archaeological evidence shows they were cultivated in Peru as early as 2500 BCE. Remarkably, they also appeared in Polynesia by 1000 CE, likely transported by early explorers or through natural dispersal. The crop spread globally via the Columbian Exchange, becoming a staple in Asia, Africa, and the American South, where it remains deeply embedded in culinary traditions.
Nutritionally, sweet potatoes are a powerhouse. They're packed with beta-carotene, which the body converts into vitamin A—essential for vision and immune health. A medium sweet potato offers around 103 calories, 24g of carbohydrates, and 3.8g of fibre, making it a filling, low-fat option. They also provide vitamin C, potassium, and manganese, and varieties with purple flesh contain anthocyanins, potent antioxidants linked to anti-inflammatory benefits.
Whether roasted, mashed, or baked, sweet potatoes are a vibrant, nutrient-dense addition to any plate.
Sweet potatoes usually cost around $5 for 3 pounds, depending on the time of year.
Ingredients (Serves 4)
This is a nutritious and hearty dish that will help to keep you warm all winter.
- 1 tbsp + 2 tsp extra-virgin olive oil
- Optional: Ground-round of choice (veggie, chicken, beef, etc.).
- 1 medium-large sweet potato, peeled and diced
- 1 large onion, diced
- 4 cloves garlic, minced
- 2 tbsp chili powder
- 4 tsp ground cumin
- ½ tsp ground chipotle chile (or 1 chopped chipotle in adobo)
- ¼ tsp salt
- 2½ cups water
- 2 cans (15 oz each) black beans, rinsed
- 1 can (14 oz) diced tomatoes
- 4 tsp lime juice
- ½ cup chopped fresh cilantro
(adjust spices and seasonings to taste)
Instructions
- Optional: Sauté protein of choice (veggie, chicken, beef ground round). Cook animal protein thoroughly and drain fat (careful—it's very hot). Plant-based protein can be added with the veggies.
- Sauté veggies: Heat olive oil in a Dutch oven over medium-high heat. Add sweet potato and onion; cook, stirring often, until onion softens (about 4 minutes).
- Add aromatics: Stir in garlic, chili powder, cumin, chipotle, and salt. Cook for 30 seconds, stirring constantly.
- Simmer: Add water and bring to a simmer. Cover, reduce heat, and cook until sweet potatoes are tender (10–12 minutes).
- Add beans & tomatoes: Stir in black beans, diced tomatoes, and lime juice. Increase heat to high and return to a simmer, stirring often. Reduce heat and simmer until slightly thickened (about 5 minutes).
- Finish: Remove from heat and stir in chopped cilantro.
- Serve hot with your favourite toppings like avocado, (vegan) sour cream, cheese of choice, or tortilla chips.