Three unique and delicious ways to incorporate sweet potatoes into your meals this month! Brought to you by the Meijer Dietitian team.
Have you seen the "Dietitian's Picks" shelf tags around the store? If not, take a moment to check them out!
These items are carefully selected by our team of registered dietitians each quarter. This quarter, we highlighted the sweet potato as one of our top picks for a nutrient-dense food that supports a healthful diet. Sweet potatoes are rich in fiber and potassium, and they are an excellent source of vitamin C. They can be prepared in a variety of ways and are featured in many different cuisines.
Below are a few ways to incorporate this vibrant vegetable into different recipes.
Sweet Potatoes With Miso-Ginger Sauce
Ingredients:
4 sweet potatoes, scrubbed
1/2 tsp minced garlic
1 tbsp ginger paste
A few pinches of sugar
1 tbsp white miso
1 tbsp unseasoned rice wine vinegar
1 tbsp light sesame oil or avocado oil
1 tbsp toasted sesame oil
Preparation:
Step 1:
Preheat the oven to 425°F and line a baking sheet with foil. Use a fork to poke holes in the sweet potatoes, place them on the baking sheet, and roast for 40 to 50 minutes, or until they are puffed up and soft inside when pierced with a fork.
Step 2:
While the sweet potatoes are cooking, prepare the sauce. Mix the garlic, ginger, sugar, miso, vinegar, sesame oils, and 1 tablespoon of water until well combined.
Step 3:
Halve the cooked sweet potatoes lengthwise and score the orange flesh in a crisscross pattern with a small knife. Heat a large skillet over medium-high heat. When hot, add a swirl of light sesame oil (about 1 tablespoon). Place the sweet potatoes in the skillet in a single layer, cut side down, and cook for 3 minutes, or until their natural sugars caramelize and turn a golden brown.
Step 4:
Serve the sweet potatoes with the miso-ginger sauce drizzled over them.
Enjoy!
Spicy Sweet Potato Hummus Soup
Ingredients:
2 tbsp olive oil
1 medium onion, diced
1 tsp minced garlic
2 tsp cumin
5 cups chicken or vegetable stock
3 sweet potatoes, peeled and chopped into 1-inch cubes
10 oz container of spicy hummus
Preparation:
Step 1:
Add olive oil and onion to a large pot over medium heat.
Step 2:
Once the onions are translucent, add the garlic, stock, sweet potatoes, and cumin. Bring to a boil.
Step 3:
Reduce the heat to a simmer and cook for 30–45 minutes, or until the potatoes are soft.
Step 4:
Stir in the hummus and remove from heat. Transfer the soup to a blender or puree it until smooth with an immersion blender.
Enjoy!
Sweet Potato and Black Bean Tacos
Ingredients:
Potatoes:
3–4 medium sweet potatoes, peeled and sliced into 1-inch chunks
2 tbsp olive oil
1/4 tsp cayenne pepper (omit if you dislike spicy foods)
Spicy Black Beans:
1 small onion, finely chopped
2 tsp ground cumin
1/4 tsp chili powder
2 cans reduced-sodium black beans, drained
1/3 cup water
1 tsp lime juice
Tortillas
Optional: Avocados, salsa, plain Greek yogurt, jalapeños, and cheese
Preparation:
Step 1:
Preheat the oven to 425°F and line a baking sheet with foil. Place the sweet potatoes on the baking sheet and roast for 40 to 50 minutes, or until soft.
Step 2:
Prepare the black beans. Add olive oil and onions to a large saucepan over medium heat. Cook until the onions are translucent. Stir in the cumin and chili powder. Add the beans and water, then stir, cover, and reduce the heat to a simmer.
Step 3:
Cook for 5 minutes, then mash half of the beans. Remove the pan from the heat and stir in the lime juice. Add salt and pepper to taste.
Step 4:
Warm the tortillas. To assemble the tacos, spread the black beans on each tortilla, then top with roasted sweet potatoes. Add optional toppings as desired.
Enjoy!