Sweet Potato and Black Bean Bowls
Tender sweet potato, creamy black beans and sweet corn make a cozy, colorful bowl, finished with fresh cilantro and parsley.
Fits Celiac, Hashimoto's, PCOS and 15 more diets
Plan your dinnersGluten checks every recipe for everyone at your table. Free.
Ingredients
- 2 cups black beans, no-salt-added, rinsed and drained
- 500 g sweet potato, peeled and diced small
- 1 cup frozen corn
- 1 tbsp olive oil
- 1 tsp garlic-infused olive oil
- 2 tbsp fresh cilantro leaves, chopped
- ¼ tsp ground turmeric
- ½ cup water
Method
- Simmer sweet potato in water until very soft and easily pierced.15 min timer
- Stir in beans, corn, garlic-infused oil, and turmeric; simmer until hot.5 min timer
- Set aside the kids' share, then fold cilantro into the remaining mixture.Kids’ plate comes out here
- Mash the kids' portion lightly; keep the adults' beans and vegetables chunky.
- Spoon into bowls and serve with chopped fresh parsley.
Kids’ plate: Sweet Potato and Black Bean Bowls
On the plate: Soft mashed sweet potato, beans and corn with parsley.
Make it a game: Make a little garden in the bowl: sweet potato hills and bean paths. Pick where each piece goes at your own pace.
Set it aside at step 3, before the grown-ups’ sauce or spice goes on.
Why it works
- Hashimoto's thyroiditis: Beans, sweet potato, corn and olive oil; no soy, seaweed or gluten-containing grains.
- Low-histamine: Freshly cooked beans and vegetables with fresh cilantro; no citrus, vinegar, broth or fermented sauce.
- Gluten-free: Beans, corn and fresh vegetables are served without grains, sauces or stock.
- Anti-inflammatory: Beans, sweet potato, corn, olive oil and fresh herbs make up the bowl.
- Pregnant: Nothing in it is raw, unpasteurised or alcoholic.
- Toddler (1–3): Soft mashed sweet potato, beans and soft corn are easy to scoop.
- Kid (4–12): Mild beans, sweet potato and corn are served in separate piles.
Celiac check: watch for hidden gluten in soy sauce, stock, malt vinegar and seasoning blends, and oats that aren’t certified. Gluten gives food ideas, not medical advice: always check labels for allergens and cross-contact.
Cooking for more than one diet?
Add everyone you cook for, with their allergies, diets and ages. Gluten checks this recipe for each of them and tells you what to change for anyone who can’t eat it as written. It’s free.
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This recipe also fits: Hashimoto's recipes, PCOS recipes, Anti-inflammatory recipes, Low-histamine recipes, Pregnancy recipes, Toddlers recipes, Dairy-free recipes, Alpha-gal recipes, Diabetes recipes, High blood pressure recipes, Heart health recipes, Gluten-free recipes, Crohn’s and colitis recipes, High cholesterol recipes, Vegetarian recipes, Vegan recipes, Low-GI recipes, Kid-friendly recipes, One pan recipes, Quick recipes, Gluten-free dairy-free recipes, Gluten-free Mexican recipes.