Stuffed Baked Sweet Potatoes with Spicy Black Beans

Ever wondered what the difference is between sweet potatoes and white potatoes? Which you should be eating?

Firstly the carbohydrate content let’s get this straight, sweet potatoes are lower than that of white potatoes but still high in carbohydrates the difference is that sweet potatoes are lower on the GI (glycemic index) which is a slower releasing energy making sweet potatoes are better choice for calorie content as it has more time to burn rather than turn to fat if unused. Unless you are extremely active and burn a lot of calories daily keep an eye on portion size.

In saying that white potatoes and sweet potatoes offer some different nutritional benefits both in which are good for us depending on what your body needs more of.  White potatoes are higher in protein and iron where as sweet potatoes have become a superfood lately purely for it’s high fibre and it’s extremely high Vitamin A content which is essential in maintaining an all round healthy body from our eyes, bones, reproduction, immune system and skin.

So which is better for us?

The answer is both are good for us in different ways. The difference is the way we cook/ prepare them and what we add to them after. Deep frying vs baking or boiling. Adding butter, sour cream, fatty bacon vs legumes, chilli, avocado and yoghurt. Keeping this in mind sweet potatoes do often satisfy sugar cravings, especially if they’re baked and caramelized as they contain a higher natural sugar content.

Both fills us up, give us energy, and leave us satisfied for a long time. Making it a perfect winter comfort food.

Hope this has shed a little light on the subject and gives you a better understanding of the ever popular spuds.

Stuffed Baked Sweet Potatoes with Spicy Black Beans

  • Servings: 4
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2 large or 4 small/medium size sweet potato

1 tbsp olive oil

1 small onion, diced

2 garlic cloves, crushed

1 red capsicum, sliced

1 carrot, peeled and finely diced

1 tbsp cumin

2 tsp sweet paprika

1/2 tsp cayenne pepper (don’t like spicy leave this out)

400g tin crushed tomatoes

1 1/2 cups water

410g tin black beans, drained and rinsed

400g tin lentils, drained and rinsed

salt and pepper

1/2 cup shredded cheddar cheese (optional)

1/2 avocado diced

2 tbsp pinenuts, toasted

2 green onions finely chopped

1/2 cup baby spinach

1/2 cup natural yoghurt (unsweetened)


  1. Preheat oven to 200’C
  2. line a baking tray with baking paper, prick sweet potatoes with fork all over set a side
  3. Heat a large frypan with oil on high heat, add onion and garlic cook to 2-3 mins until softened. Add capsicum, carrot, cumin, paprika, cayenne pepper cook for 5-6mins.
  4. Add tin tomatoes, water, black beans and lentils to the pan and stir to combine.
  5. Bring to the boil then reduce heat to low and simmer for 45mins or until the sauce has reduced and thickened. Try not to let it dry out if needed add a little more water.
  6. Place  sweet potatoes in the oven and cook for 45-50 mins or until flesh is soft and tender
  7. Once the sweet potatoes are cooked cut a slit in them lengthways, add some of the bean mixture then the cheddar cheese and place back in the oven until melted (optional)
  8. Top potatoes with chopped avocado, green onions, pinenuts, baby spinach, and yoghurt and top with some extra paprika

Note: cooking time will vary depending on the size of the potatoes. Larger ones will take 60-70mins.

Vegan: For vegan version leave out the cheese and yoghurt or use substitutes





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