Baked Sweet Potato with Pinto Beans
|Sweet potatoes||2 , cubed|
|Zucchini||2 , chopped|
|Dried pinto beans/One 14 ounce can cannellini beans||1⁄2 Cup (8 tbs)|
|Olive oil||1 Teaspoon|
|Cayenne pepper||1 Pinch|
|Apple juice||1⁄4 Cup (4 tbs)|
1.If you are using dried beans in your healthy vegan recipes, they must be fully cooked before you begin. Pinto beans can be soaked for 4 hours or overnight to make them more easily digestible, but this is not necessary. This will reduce their cooking time by about half an hour. Be sure to drain the soaking water since it contains some of the gas-producing power of the beans.
2.Add enough water to cover them by 2 inches, then gently boil them with NO salt. You can add a bit of kombu (seaweed) to the cooking water while they boil for improved digestibility. Pinto beans will take about 1 ½ hours to cook.
3.If you are using canned, look for a can that does not have any salt listed in the ingredients. Some varieties are actually cooked with kombu, which is ideal. Be sure to rinse and drain the beans before using them.
4.Put the chopped vegetables in a baking dish and rub the oil over them with your hands – this minimizes the oil you will need to use. Sprinkle some salt, pepper and a little pinch of cayenne, and rub that in with your hands as well. Add the beans, then pour in the fruit juice and cover the dish.
5.Put the dish in the oven at about 350 degrees F. After about 15 minutes, take the vegetables out to turn them. They should have released some of their juices at this point, but may be drying out on top. Put the dish back in the oven for another 15 minutes, or until the vegetables are soft. I hope you enjoy this baked sweet potato recipe, the latest of my healthy vegan recipes.
Calories 352 Calories from Fat 31
% Daily Value*
Total Fat 4 g5.5%
Saturated Fat 0.56 g2.8%
Trans Fat 0 g
Cholesterol 0 mg
Sodium 307.4 mg12.8%
Total Carbohydrates 68 g22.7%
Dietary Fiber 13.7 g54.9%
Sugars 13.5 g
Protein 14 g28.8%
Vitamin A 436.4% Vitamin C 68.3%
Calcium 12.6% Iron 22.2%
*Based on a 2000 Calorie diet