Today’s Diabetic Friendly Recipe – Black Bean Smothered Sweet Potoato

This Diabetic Friendly Recipe is Fast, Simple-to-Make, Delicious and Filling.

Clean-up is easy, too.

A diabetic friendly recipe that is tasty, easy to make and clean up for it is quick and easy.  What else can you ask for?

We like making this  dish when time is short after a long day because it can all be made in our microwave.

That means clean up is easy and that adds a nice chunk of time to your evening.  For me that means a some extra time to be with the Charming Mrs. SWMBO.

Or napping in front of the TV.

I want to thank Hillary of Thoreau’s Daughter for a clever and tasty recipe.  I don’t think she meant it to be a diabetic friendly recipe, but it did work out that way.  The link to the recipe is here.

This recipe is, as the Charming Mrs. SWMBO likes to say, a keeper.   I can also cheat a bit by cooking the sweet potato a head of time in our pressure cooker and reheat it in the microwave while the bean mixture cooked in a saucepan.  I am giving you the all microwave version here.

Black Bean Smothered Sweet Potatoes


  • 1 sweet potato
  • about ½ 15-oz can black beans
  • ½ tomato , diced
  • 1 teaspoon extra virgin olive oil
  • ¼ teaspoon ground cumin
  • ¼ teaspoon ground coriander
  • salt to taste
  • 1 tablespoon low-fat plain yogurt
  • 1 tablespoon fresh chopped cilantro

To Prepare

  1. While your sweet potato is baking in the microwave (you can use a Micro Baker or prick a regular sweet potato a few times and microwave it on high for 12 to 15 minutes), combine beans, cumin, coriander salt, and oil in a microwave-safe bowl.
  2. Add tomato and microwave on high for 2-3 minutes or heat on the stovetop in a small saucepan.
  3. When you can stand to handle the sweet potato, slash it down the middle and fill it with the bean mixture.    Top with yogurt and cilantro.  We use either sour cream or Greek Yogurt.

To many, there are just too many carbohydrates here.  Yes, this is going to give any Paleo -Diet fan the willies, but the carbs here are low on the hypoglycemic index and I don’t see a big glucose spike.  It’s also low in far and fat is known to inhibit glucose absorption.


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Today’s Diabetic Friendly Recipe – Black Bean Smothered Sweet Potoato was last modified: February 27th, 2013 by Dave LeBlanc
Posted in Diabetic friendly recipes and tagged , , .

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  1. Pingback: Reversing Type 2 Diabetes on Tuesday | The Skinny Dave Project

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