In this article we are going to show all you need and how to cook Stuffed Sweet Potatoes with Kale and Beans. This healthy meal can help to heart health, skin and inmune system.
Nutritional highlights of Stuffed Sweet Potatoes with Kale and Beans
Sweet potatoes are an excellent source of vitamin A (in the form of beta-carotene). They are also a very good source of vitamin C, manganese, copper, pantothenic acid, and vitamin B6. Additionally, they are a good source of potassium, dietary fiber, niacin, vitamin B1, vitamin B2, and phosphorus.
Sweet potato health facts: heart health, skin elasticity, bone health, healthy immune system, anti aging and anti cancerous.
Kale; of all the super healthy greens, kale is the king.
It is definitely one of the healthiest and most nutritious plant foods in existence.
Kale is loaded with all sorts of beneficial compounds… some of which have powerful medicinal properties, like vitamin A, K, C, B6, manganese, calcium, copper, iron, potassium and magnesium.
Kale health facts; powerful antioxidant, great anti-inflammatory, great for cardiovascular support, healthy vision, great detox food because it´s high in fiber and sulfur and cancer prevention.
- 4 sweet potatoes
- 2 tablespoons olive oil
- 1 shallot, diced
- 1 garlic clove, minced
- 1 (4-inch) sprig fresh rosemary
- 1/4 teaspoon red pepper flakes
- 1 1/2 cups (or 1 can) cooked and drained white beans
- 6 cups kale, trimmed and sliced into ribbons
- Juice of 1/4 lemon
- Salt and freshly ground black pepper
Preheat oven to 400°F.
Scrub the sweet potatoes and prick them in a few places with a fork. Place them on a baking sheet and bake until soft all the way through, about 45 minutes to 1 hour.
Start the beans and greens about 15 to 20 minutes before the sweet potatoes are done.
In a wide, deep saucepan with a cover, heat the olive oil over low-moderate heat. Add the shallots and cook until softened, about 5 minutes. Add the garlic, rosemary sprig, and red pepper flakes and cook, stirring, for about a minute. Add the beans and cook for 5 minutes, stirring occasionally. Add the kale, cover the pan, and cook, stirring occasionally, for about 5 minutes or until the kale is soft. Remove the rosemary sprig, stir in the lemon juice, and season to taste with salt and pepper.
To serve, slice each sweet potato lengthwise and push on the ends to open up the middle. Spoon the beans and greens into the center.