Boiled Sweet Potato with Refried Beans

Sweet potatoes have more fiber and beta-carotene (which gives them their yellow/orange color) than regular white potatoes, and are thus a healthier choice. However, they are still relatively starchy. The glycemic index can vary, depending on the cooking method: Boiled sweet potato is around 50 (medium), while a baked sweet potato can range from 60 to 90 (medium to high), because boiling preserves the better starch. In context, the glycemic index of boiled white potato is around go and baked white potatoes may even be higher than 100, because of the way the starch is structured. Boiling also softens the skin so you can eat it, and the skin is even more abundant in micronutrients than the flesh. Here, refried beans add protein and fiber, making it a healthier breakfast choice than other white potato-based breakfast dishes, such as hash browns or home fries. You can make refried beans from dried pinto beans, but it's a lot of work for breakfast, so I use canned beans here.

Great

% Daily Values based on a 2,000 calorie diet

Step 1

1. Put the sweet potatoes in a large pot with cold water to cover by about 2 inches (5 cm). Bring to a boil over high heat. Reduce the heat to medium and simmer, covered, until fork-tender, 20-30 minutes. Drain, and cut each potato in half lengthwise.

Step 2

2. While the sweet potatoes cook, in a large frying pan, heat the olive oil over medium heat. Add the garlic, cumin seeds, and chili flakes. Cook until fragrant, about 1 minute. Add the drained beans and lime juice. Cook for 2 minutes, stirring vigorously, until the lime juice is absorbed and the beans are heated through. Add the reserved liquid from the can. Stir to combine and simmer, uncovered, mashing the beans with a sturdy spatula against the bottom or side of the pan to your desired consistency (you're aiming for coarsely mashed potato), about 5 minutes. Add a splash of water if the beans are drying out too much. Season with salt to taste.

Step 3

3. Place two sweet potato halves on each plate, with the refried beans alongside.

Step 4

Sprinkle the cilantro (coriander) on top and serve with lime wedges.

Step 5

servings of fresh fruit or a smoothie for a complete breakfast. Pair with any salad or vegetable dish for a complete lunch or dinner.