# Black Bean Stuffed Sweet Potatoes

Stuffed sweet potatoes are sweet, creamy and filling, with a spiced black bean and corn topping that adds protein and a little kick. They are vegetarian, easy to prep and make a great weeknight or meal prep dinner.

Most of the time is hands off while the potatoes bake. The filling takes five minutes, and you can adjust the toppings to whatever you have.

- Total time: 1 h 10 min (prep 15 min, cook 55 min)
- Serves: 4
- Per serving (estimated): 430 kcal, 15 g protein
- Cuisine: American. Category: Main course. Diet: vegetarian, gluten-free.

## Ingredients

- 4 medium sweet potatoes (about 250 g each), scrubbed
- 1 tbsp olive oil
- 1/2 tsp kosher salt, for the potatoes
- 1 can black beans (400 g), drained and rinsed
- 1 cup frozen corn, thawed
- 1 tsp ground cumin
- 1 tsp chili powder
- 1/2 tsp smoked paprika
- 1/2 tsp kosher salt, for the filling
- 1 lime, juiced
- 1 cup shredded cheddar or Monterey Jack
- 1 avocado, sliced
- 1/2 cup sour cream or plain Greek yogurt
- 1/4 cup fresh cilantro, chopped
- 2 green onions, sliced

## Method

1. Heat the oven to 425°F (220°C). Line a baking sheet with parchment.
2. Prick each sweet potato 5 or 6 times with a fork. Rub with the olive oil and 1/2 teaspoon salt.
3. Bake 45 to 55 minutes, until the skins are wrinkled and a knife slides in with no resistance. The inside should be soft at about 205°F (96°C).
4. While they bake, stir the beans, corn, cumin, chili powder, smoked paprika, salt and lime juice in a bowl.
5. Cut a slit down the top of each hot potato and squeeze the ends to open it up. Fluff the flesh with a fork.
6. Divide the bean mixture among the potatoes and top with the cheese.
7. Return to the oven for 5 to 8 minutes, until the cheese has melted and the filling is hot.
8. Top with avocado, sour cream, cilantro and green onions.

## Why it works

- A hot 425°F (220°C) oven cooks the potatoes through and concentrates their natural sweetness.
- Pricking the skin lets steam escape so the potatoes do not burst.
- Spiced beans add savory depth and protein that balances the sweet flesh.
- Lime juice brightens the filling and cuts through the richness of the cheese and sour cream.
- Returning the stuffed potatoes to the oven melts the cheese and warms the filling evenly.

## The science

- **Why sweet potatoes get sweeter.** Heat activates enzymes in sweet potatoes that convert starch into maltose, a sugar. Slow baking gives these enzymes time to work, which makes baked sweet potatoes taste far sweeter than boiled ones, along with a caramel flavor near the skin.
- **Spices need warmth.** Cumin, chili powder and paprika release more aroma when warmed. Stirring them into the filling and heating it in the oven blooms their flavors, which makes the beans taste layered and savory instead of plain.
- **Acid balances sweetness.** Sweet potatoes are naturally high in sugar. A squeeze of lime adds sourness, which balances the sweetness and keeps the dish from tasting heavy. Without it, the whole plate can taste flat and cloying, even with plenty of spice.

## Tips

- Choose potatoes of similar size so they finish at the same time.
- Bake the potatoes up to 3 days ahead and fill them just before serving.
- Place a sheet of foil under the potatoes to catch any sticky drips.

## Mistakes to avoid

- Skipping the fork pricks can make potatoes burst, so poke them before baking.
- Wrapping in foil steams the skin soft, so bake them directly on the sheet.
- Pulling them out early leaves the center firm, so test with a knife.

## Variations and swaps

- Top with a drizzle of chipotle sauce and pickled red onions.
- Fill with chickpeas, tahini and herbs for a Mediterranean version.
- Add taco-seasoned lentils or crumbled cooked chicken.
- Swap black beans for pinto beans or chickpeas.
- Swap sour cream for dairy-free yogurt and the cheese for vegan cheese to make it dairy free.
- Swap cheddar for crumbled feta.

## Storage

Refrigerate stuffed potatoes within 2 hours for up to 4 days. Reheat at 375°F (190°C) for 15 minutes or in the microwave until hot through to 165°F (74°C). Plain baked potatoes freeze well for 2 months.

## FAQ

**How long do you bake sweet potatoes at 425°F?**

Medium sweet potatoes take about 45 to 55 minutes at 425°F (220°C). They are done when the skin is wrinkled and a knife slides in easily. Large ones may need up to an hour.

**Can I microwave sweet potatoes to save time?**

Yes. Prick them and microwave on high for 6 to 8 minutes, turning once, until tender. The texture is less caramelized, but it is quicker. Finish in the oven for 5 minutes for a better skin.

**Do I need to wrap sweet potatoes in foil?**

No. Baking them directly on a lined sheet gives crisper skin and better flavor. Foil traps steam and makes the skin soft and wet.

**Can I make stuffed sweet potatoes ahead?**

Yes. Bake the potatoes and prepare the filling up to 3 days ahead, store them separately and then stuff and heat before serving.

**Are stuffed sweet potatoes healthy?**

They are a good source of fiber, vitamin A and protein from the beans. Using Greek yogurt in place of sour cream and watching the cheese keeps them light.

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Source: https://cookingscientist.com/recipes/stuffed-sweet-potatoes (Cooking Scientist). Learn the science of cooking in the Cooking Scientist app for iPhone and iPad: https://apps.apple.com/app/id6830326846