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Sweet Potato, Corn, Black Beans & Salsa – Who Knew?!

Posted Jul 23 2009 11:06pm

Instead of doing a “play by play” with the food blogging, I’ve decided to share with you meals which I think are worth sharing with you.  Yesterday it was 2 out of 3 meals. 

Lunch was a delicious salmon filet salad.  I baked the salmon in the oven the night before with S&P and the maple balsamic vinaigrette that I had leftover from my guest post @ ZestyCooks when I made Maple Walnut Salmon over Beet & Goat Cheese Greens a while ago and it went fantastically well over salad greens, some red onion, cucs, red pepper, julienned carrots and Dill Quark Cheese (from Fox Hill ).  I also had a few splashes of Fig Balsamic vinaigrette over the greens:


After my video post last night, I had some fantastic post-run EATS!

I can’t rave enough about this meal!!!!!!!  I bookmarked it and have planned to make it since Dani posted it and tonight was the night.  It was:

Black Bean and Kale Topped Sweet Potatoes w/ Avocado Mash

but I made a few modifications and you guys, OMG it was so good I’m having leftovers today and am making it again really soon!


  • 1 sweet potato
  • 1 tsp of olive oil
  • 1-15oz can of black beans
  • 1 cup of frozen or canned corn (see below)
  • 2 cloves of chopped garlic
  • ½ onion, chopped
  • 2 heaping handfuls of kale   (I used fresh baby spinach instead)
  • * I added about 3/4c salsa to the mixture when it started to get a little dry
  • *I also added about 1/2c minced fresh cilantro
  • Juice of half a lime
  • 1 tbsp cumin
  • ¼ cup lite shredded Mexican cheese blend
Avocado Mash
  • ½ avocado
  • 1 tbsp limejuice
  • 1 clove garlic
  • Pinch of salt
  1. Pre-heat oven to 425. * I cooked my sweet potato in the microwave cut in half and poked with a fork
  2. Poke a bunch of holes is your sweet potato and pop into the oven for about one hour or until fork tender.
  3. Heat one olive oil in a small saucepan and add in onions and garlic.  Sauté for about five minutes or until your onions are translucent.
  4. Add black beans (along with the liquid) and cumin and cook until the beans are heated through.  Stir in the kale, corn and limejuice and cook for about five more minutes or until the kale has wilted down. * This is where I added the leftover salsa I had in a jar in the fridge along with the minced cilantro.  It needed more moisture and it was PERFECT I’m tellin’ ya!
  5. While your beans are cooking, combine half an avocado with one clove of crushed garlic, a squish of limejuice and a pinch of salt.  Mash up with the back of a fork and then set aside.
  6. Split your sweet potato in half and top each with two tablespoons of cheese.  Then pile one cup of the black bean and kale mixture over the top and  finish each potato with half of the avocado mash. 
  7. Enjoy!
    Serves 2.  (You will have one extra serving of beans and kale).
Nutritional Analysis
Calories: 375; Total Fat: 10.4g; Saturated Fat: 2.5g; Cholesterol: 10mg; Sodium: 557mg; Carbohydrate: 58.5g; Dietary Fiber: 13.6; Sugars: 10.9g; Protein: 15.4g


I had some grilled corn leftover from the night before and by the way, I learned this tip on the Food Network some time ago and it’s a good one.  Use a bunt pan to help you slice the corn kernels off of your ears of corn!  I use it more for this purpose than baking actual bunt cakes!

IMG_3948   IMG_3949   IMG_3950  

This incredible easy dish is now easily in my top five favourites!

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Everything was perfect about this dish.  There was an amazing combination of sweeeeeet from the corn and the sweet potato and spicy from the salsa & cumin and the combination of textures was perfect too.  I just loved it.

TRY IT!  Everything about it was super healthy too!

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