Sweet potatoes are and will always be one of my all-time favourites! You can make them in super many variations, like the classic baked sweet potato. The recipe is very easy to make and you can also modify it with toppings as you like 😊.

Did you know that sweet potatoes are not actually potatoes? They belong to the wind plants and are one of the most nutritious vegetables! In addition to healthy carbohydrates, they are super rich in vitamins, minerals, trace elements and phytochemicals. Unlike normal potatoes, you can eat them raw and even with the skin (organic quality!).You’ll find more information below

Happy Cooking! ♥️

VEGAN
GLUTEN-FREE
WITHOUT REFINED SUGAR

Baked Sweet Potatoes with Beans & Mushrooms

Natalie Lutz

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prep time 50

Dish Hauptgericht

servings 2

ingredients

For the baked sweet potatoes:

2 sweet potatoes
olive oil
salt & pepper

For the topping:

250 g mushrooms
1 tin kidney beans (without sugar, 400g)
1 onion
2 small garlic cloves
salt & pepper
1 handful of fresh parsley
juice of ½ lemon
olive oil

For the coconut dressing:

3-4 tbsp coconut yoghurt
1 tbsp maple syrup
juice of ¼ lemon
a bit fresh parsley
1/2 tsp dried coriander
salt & pepper

instructions

Preheat the oven to 200° C top and bottom heat. Cut the sweet potatoes in half and cut the halves slightly with a knife.
Brush with olive oil and sprinkle with salt & pepper and bake for about 40 minutes.
In the meantime, prepare the topping and dressing. For the topping, clean and chop the mushrooms and wash the kidney beans thoroughly.
Chop the onions and garlic and fry the onions in a pan with a little oil at medium heat until translucent. Add the garlic and fry briefly. Add the mushrooms and kidney beans and fry for about 10 minutes. Stir occasionally.
Chop the parsley and mix in and season with lemon juice, salt & pepper.
For the dressing, mix all the ingredients together well.
Remove the finished sweet potatoes from the oven, garnish with bean and mushroom mixture and serve with dressing.

This recipe is

vegan / gluten-free / without refined sugar

Keyword Eat Your Carbs

GOOD TO KNOW

The sweet potato – one of the most nutritious vegetables
It originates from South America, but can now also be grown in Germany and Austria and, according to the GSPI (Center for Science in the Public Interest), is considered the most nutritious vegetable. When eaten regularly, it therefore has correspondingly positive effects on health.
Raw, it provides 24 g of usable carbohydrates per 100 g (the normal potato, on the other hand, only 15 g). It also contains many vitamins, minerals, trace elements and secondary plant compounds. Its pink to yellow-orange or purple colour is due to certain secondary plant substances (carotenoids and anthocyanins). Anthocyanins are very valuable antioxidants that act against free radicals and therefore have a high anti-inflammatory effect.
It has numerous positive effects on health, e.g. it regulates blood sugar levels as it is an excellent source of healthy carbohydrates and can help prevent insulin resistance (precursor of diabetes). It also promotes healthy digestion and is more filling than regular potatoes because it contains more fibre, and it strengthens our immune system with its many vitamins and minerals. It also stabilises blood pressure and strengthens heart function as it provides a lot of potassium. Since the sweet potato contains three times as much glucose as fructose, many fructose intolerant people can also tolerate it to a certain extent.
You may have read that sweet potatoes contain prussic acid in “toxic amounts”. In reality, sweet potatoes can indeed contain prussic acid, but NOT in toxicologically relevant quantities.
They can be prepared in countless variations. You can eat them raw and even eat the skin, baked as French fries or baked sweet potato they also taste wonderful and cooked for soups or purees they are also perfect. Simply everything is possible with sweet potatoes. However, you should not store them too cold and for one to two weeks at the most, because only then do they develop their slightly sweet flavour when cooked.

Nice To Know:
Did you know that sweet potatoes aren’t potatoes at all? They are also called batates and belong to the wind plants and thus to a different botanical family than the normal potatoes, which belong to the solanaceous plants.

References:

Baked Sweet Potato with Beans & Mushrooms