Loaded sweet potato
Microwaved sweet potato with beans and salsa. Ten minutes, no oven.
- Hands-on
- 5 min
- Total time
15 min, show breakdown
- Prep 3 min
- Cook 10 min
- Clean up 2 min
- Pans
- 0
- Ingredients
- 5
- Cost/serving
- $1.71
Per serving
- Calories
- 272
- Protein
- 12 g
- Fiber
- 12 g
- Net carbs
- 43 g
- Fat
- 1.1 g
High in (% Daily Value per serving): Vitamin A 144%, Vitamin K 32%, Vitamin B6 30%, Thiamin (B1) 25%, Potassium 23%, Magnesium 23%, Riboflavin (B2) 21%, Folate 20%
Whole recipe (): . Full nutrition facts, vitamins and minerals. All nutrition is estimated; check your own labels.
Everything else is scaled from this.
Nutrition per serving is the whole batch divided by this.
Already vegetarian, egg-free, gluten-free, nut-free, soy-free.
Ingredients for 1
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You changed this recipe. Nutrition and cost include your changes. This combination hasn't been tested.
1 large sweet potato (180 g)
Same amount as: about 1½ medium.
80 g canned black beans, drained and rinsed
Same amount as: 2¾ oz, about ½ can, about ½ cup.
3 tbsp jarred salsa (48 g)
Same amount as: 45 mL.
2 tbsp plain Greek yogurt, 2% (30 g)
Same amount as: 30 mL.
- 1 medium green onion (15 g)
- salt, to taste
Use the menu next to each ingredient to skip it, halve it or add more. Nutrition updates as you go. The main ingredient changes with servings instead.
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Healthier swaps
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Adds about 0 kcal per serving.
Quantities are for 1 serving.
Nutrition Facts
1 serving per recipe
Serving size 1 plate (353 g raw)
| Nutrient | Per serving | % DV* | Whole recipe |
|---|---|---|---|
| Calories | 272 | ||
| Total fat | 1.1 g | 1% | |
| Saturated fat | 0.5 g | 2% | |
| Cholesterol | 2 mg | 1% | |
| Sodium | 755 mg | 33% | |
| Total carbohydrate | 55 g | 20% | |
| Dietary fiber | 12 g | 43% | |
| Total sugars | 11 g | ||
| Net carbs† | 43 g | ||
| Protein | 12 g | 23% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 142 mg | 11% | |
| Iron | 3 mg | 17% | |
| Potassium | 1,069 mg | 23% | |
| Vitamin A | 1,297 mcg | 144% | |
| Vitamin C | 9.1 mg | 10% | |
| Vitamin E | 1.6 mg | 11% | |
| Vitamin K | 38 mcg | 32% | |
| Thiamin (B1) | 0.3 mg | 25% | |
| Riboflavin (B2) | 0.27 mg | 21% | |
| Niacin (B3) | 1.8 mg | 11% | |
| Vitamin B6 | 0.52 mg | 30% | |
| Folate | 81 mcg | 20% | |
| Vitamin B12 | 0.22 mcg | 9% | |
| Magnesium | 98 mg | 23% | |
| Zinc | 1.4 mg | 13% | |
| Selenium | 5.6 mcg | 10% |
Estimated, not verified. These numbers are calculated from typical ingredient data and haven't been checked against a lab or your brands. Check the labels of what you buy and confirm anything that matters to you, especially sodium, sugar and allergens.
* % Daily Value shows how much one serving adds to a 2,000-calorie day. † Net carbs is not on US labels; it is total carbs minus fiber, allulose, erythritol and half of other sugar alcohols. "To taste" amounts are counted as written. Counted items (eggs, cloves, spoons) use the rounded amount shown in the ingredient list. Vitamins and minerals are from raw ingredients; cooking lowers some, especially vitamin C and folate. How this is calculated.
Steps
Scrub the sweet potato. Stab it 6–8 times with a fork.
Microwave on a plate for 5 minutes. Turn it over and microwave 3–5 minutes more.
Done looks like: A knife slides into the middle with no resistance. While it cooks, rinse the beans and warm them in a mug for 1 minute. Slice the green onion.
Split the potato open and mash the inside a little with a fork. Salt it. Top with the beans, salsa, yogurt and green onion.
What goes wrong
| What | Cause | Fix |
|---|---|---|
| Hard in the middle | Big potato, or a low-power microwave. | Microwave 1 minute more at a time until a knife slides in. |
| Potato burst | Not pierced enough. | Stab it deeper, all over. |
Versions
| Version | Changes | Per serving |
|---|---|---|
| Original | As written. Hands-on 5 min, total 15 min. | 272 kcal 12 g protein 12 g fiber 43 g net carbs 1.1 g fat |
| Vegan | Avocado instead of yogurt. Also dairy-free. Hands-on 5 min, total 15 min. | 358 kcal 10 g protein 17 g fiber 43 g net carbs 11 g fat |
Notes
Allergies: removing an allergen from the recipe does not remove it from your kitchen or from other products. Check labels for "may contain" warnings.