3 min read

Black Bean and Sweet Potato Tacos

Overhead shot of Black Bean and Sweet Potato Tacos plated appetizingly in a wooden board
ProbioticHigh ProteinVegetarianGluten-Free
Prep Time15 min
Cook Time25 min
Total Time40 min
Servings2

Black beans and sweet potato are two of the most reliably prebiotic foods around, and roasted together with a good char, they're the kind of taco filling that doesn't need meat to feel satisfying. If you're leaning toward more meatless meals generally, our piece on flexitarian eating and gut health is a good next read. A dollop of yogurt on top adds live cultures, so this is a meal working on more than one front for your gut.

Ingredients

  • 1 medium sweet potato, diced small
  • 1 can (400g) black beans, drained and rinsed
  • 2 tbsp olive oil
  • 1 tsp cumin
  • 1/2 tsp smoked paprika
  • 1/2 tsp chili powder
  • Salt and pepper
  • 6 small corn tortillas
  • 1 avocado, sliced
  • 1/4 cup pickled red onion
  • 1/4 cup plain Greek yogurt
  • Fresh coriander and lime wedges to serve

Instructions

  1. Preheat oven to 220C. Toss sweet potato with 1 tbsp olive oil, cumin, paprika, chili powder, salt, and pepper. Spread on a baking sheet in a single layer.
  2. Roast 20-25 minutes, tossing halfway, until tender and caramelized at the edges.
  3. In the last 5 minutes, add black beans to the same tray to warm through, or warm them separately in a small pan with the remaining olive oil.
  4. Warm tortillas in a dry pan or directly over a gas flame for a few seconds per side.
  5. Fill each tortilla with roasted sweet potato, black beans, avocado, and pickled onion. Top with a spoonful of yogurt and fresh coriander. Serve with lime wedges.

Nutrition Facts (per serving, 3 tacos)

Calories 410
Total fat 16g
Total carbohydrates 56g
Dietary fiber 14g
Protein 13g
Sodium 380mg

Why This Is Good for Your Gut

Sweet potato's soluble fiber and beta-carotene support gut lining integrity. Black beans' galactooligosaccharides specifically feed Bifidobacterium. Avocado adds prebiotic fiber and healthy fat. A spoonful of Greek yogurt contributes live Lactobacillus and Bifidobacterium cultures on top of all that fiber.

Roast extra sweet potato and beans. The filling keeps well and makes these tacos a reliably fast weeknight meal on repeat. The same roasted filling also works beautifully in a sweet potato and black bean Buddha bowl, or swap in a chickpea and spinach curry for a different spin on beans.

This recipe is for informational purposes only and is not a substitute for professional dietary advice.

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