02 May Sweet Potato Burritos
If you’re looking for a delicious way to increase your veggie intake, look no further! A sweet potato burrito is the perfect!
- 2 medium sweet potato (about 250g each)
- 1 onion
- 2 cloves garlic
- 2 teaspoon olive oil
- 1 can tomatoes, diced (15oz/425g)
- 1 teaspoon cumin, ground
- 1 teaspoon paprika powder
- Salt and pepper to taste
- 1 teaspoon oregano
- 5 cups black beans, cooked or 1 can, (15oz/425g, about 230g drained)
- 1 avocado
- 4 wholegrain wraps (use regular if you prefer them)
- 1 lime
- 1 cup low fat Greek yogurt ( about 2 percent)
- 1 handful cilantro/coriander, fresh (or fresh parsley)
Total time: 55 minutes | Serves 4
- Pre-heat the oven to 200°C/400°F.
- Slice the sweet potatoes in half and roast them in the oven until tender (about 45 mins).
- If you need to save time, you can microwave the sweet potatoes. Cut them in half and cook for about 6–8 minutes, until the middles are soft.
- Finely slice the onion and chop the garlic.
- Heat up a pan and add the olive oil, onion and garlic and fry for a couple of minutes.
- Fry for another minute or so then add the diced tomatoes and leave to simmer on a low-medium heat for 10 minutes. Add the cumin, paprika, salt, pepper and oregano about halfway through. Add a little hot water if contents starts sticking to the pan.
- Drain and rinse the black beans and add to pan, simmering for another ten minutes.
- Peel, de-stone and thinly slice the avocado.
- The sweet potatoes should be ready now too—it’s time to make our burritos!
- Scoop out the sweet potato “mash” from peels, take out a wrap, layer some of the potato and spread with a fork.
- Add the tomato/bean mix and avocado slices down the middle of the burrito.
- Now garnish with Greek yogurt, lime juice and cilantro.
- Repeat with each burrito.
- Roll, and cook in a large pan for between 30 seconds and one minute on each side. Tip for families: use the oven instead. Place the burrito in the oven for 3–5 minutes on 400°F.
- When they’re done, you’re done!
What makes this dish a great source of vitamins and nutrients.
- Pro-vitamin A. Sweet potatoes are rich in beta carotene, which your body can convert into vitamin A. Just 3.5 ounces (100 grams) of this vegetable provides the recommended daily amount of this vitamin.
- Vitamin C. This antioxidant may decrease the duration of the common cold and improve skin health.
- Potassium. Important for blood pressure control, this mineral may decrease your risk of heart disease.
- Manganese. This trace mineral is important for growth, development, and metabolism.
- Vitamin B6. This vitamin plays an important role in the conversion of food into energy.
- Vitamin B5. Also known as pantothenic acid, this vitamin is found to some extent in nearly all foods.
- Vitamin E. This powerful fat-soluble antioxidant may help protect your body against oxidative damage.
Recipe and information sources: