Of which 13.5 g sugars and 1.3 g saturated fat.
Values are for the first option listed in the ingredients; substitutions and variations change them. Carbs exclude fiber; energy uses the EU conversion factors (fiber at 2 kcal/g). Source for sugars and saturated fat: Portuguese Food Composition Database (Base de Dados da Composição de Alimentos), Instituto Nacional de Saúde Doutor Ricardo Jorge, I. P. — INSA, v 7.1 - 2026.
Quantities and times are a starting point: adjust them to your taste. Two things don't change: poultry and ground meat must be cooked all the way through, and allergens — always check the labels.
Highlights Fiber (black beans) · Vitamin A (sweet potato)
Allergens soy
Sweet potato stuffed with black beans
Sweet potato roasted until soft, stuffed with spiced black beans and corn.
Ingredients
- 4 medium sweet potatoes (800 g / 1¾ lb)
- 400 g (14 oz) cooked black beans, drained
- 150 g (5½ oz) cooked corn
- 100 g (3½ oz) bell pepper, finely diced
- 1 small chopped onion (80 g / 2¾ oz)
- 2 tbsp olive oil (20 g / ¾ oz)
- 80 g (2¾ oz) plain unsweetened soy yogurt — to serve
- 10 g fresh cilantro, chopped
- cumin, salt and black pepper, to taste
Method
- Scrub the sweet potatoes well, prick them in several places with a fork and bake at 200 °C (400 °F) for 40 to 45 minutes, until a knife slides in easily.
- Meanwhile, heat the olive oil in a small skillet and sauté the onion and bell pepper for 5 minutes.
The full method (5 steps), Rico's tip, the variations and storage are in the ebook “Air Fryer”. The English edition is coming soon.
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