Nutritious, colorful, and deeply satisfying, this Sweet Potato and Black Bean Bowl is the ultimate weeknight dinner. It’s loaded with plant-based protein, complex carbs, and a zesty cilantro lime yogurt sauce that ties everything together.
Ready in just 45 minutes, it’s perfect for meal prep, lunch, or a omforting veggie-powered dinner, this bowl is as delicious as it is good for you—without sacrificing flavor or fun. Drawing from your love for hearty, plant-based dishes (like the Sweet Potato and Black Bean Bowl with Honey-Lime Tahini Dressing ) and vibrant, customizable meals (like the Beef and Broccoli Noodle Stir-Fry), this bowl is a delicious, satisfying addition to your recipe collection. Let’s get cooking!
Table of Contents
Why You’ll Love This Recipe
- Nutrient-Dense: Packed with fiber, vitamins, and plant protein.
- Quick and Easy: Ready in 45 minutes with minimal prep.
- Incredibly Flavorful: Smoky roasted sweet potatoes, hearty beans, creamy yogurt sauce.
- Perfect for Meal Prep: Make-ahead friendly for easy weekday lunches.
- Customizable: Add your favorite veggies, grains, or toppings.
- Naturally Vegetarian & Gluten-Free: Easy to make vegan too!
What you will need + Substitution Options
| Ingredient | Quantity | Substitution Ideas |
|---|---|---|
| 🍠 Sweet Potatoes | 2 medium (cubed) | Butternut squash or carrots |
| 🫘 Black Beans | 1½ cups (cooked) | Pinto beans, chickpeas, or lentils |
| 🍚 Cooked Brown Rice | 2 cups | Quinoa, white rice, farro, or cauliflower rice |
| 🥄 Olive Oil | 2 tbsp | Avocado oil or coconut oil |
| 🧄 Garlic Powder | 1 tsp | Fresh minced garlic (2 cloves) |
| 🧂 Salt | ½ tsp | Sea salt, pink salt |
| 🌶️ Cumin | ½ tsp | Smoked paprika or taco seasoning |
| 🥛 Plain Yogurt | ½ cup | Greek yogurt, coconut yogurt (vegan), or sour cream |
| 🌿 Fresh Cilantro | 2 tbsp (chopped) | Parsley or basil (if you dislike cilantro) |
| 🍋 Lime Juice | 1 tbsp | Lemon juice |
| 🌶️ Chili Powder | ¼ tsp | Cayenne pepper or hot sauce (optional heat) |
Step-by-Step Instructions (with Pro Tips)
Prep & Roast the Sweet Potatoes
Preheat the oven to 400°F (200°C) and line a baking sheet with parchment paper.
In a mixing bowl, toss:
- 2 cubed sweet potatoes
- 2 tbsp olive oil
- 1 tsp garlic powder
- ½ tsp salt
- ½ tsp cumin
Spread the sweet potatoes evenly on the baking sheet. Roast for 25–30 minutes, flipping halfway through, until golden and crispy on the edges.
Pro Tip: Cut sweet potatoes into uniform cubes for even roasting.
Mix the Yogurt Sauce
In a small bowl, whisk together:
- ½ cup plain yogurt
- 2 tbsp chopped cilantro
- 1 tbsp lime juice
- ¼ tsp chili powder
Pro Tip: Chill the sauce while prepping the bowl for maximum flavor.
Assemble the Bowls
In each bowl, layer:
- ½ cup cooked brown rice
- Roasted sweet potatoes
- ⅓ cup black beans
Top with a generous spoonful of the yogurt sauce and garnish with extra cilantro and a squeeze of lime, if desired.
Optional Add-Ins:
- Sliced avocado
- Roasted corn
- Pickled onions
- Shredded cheese or feta
- Diced tomatoes
Flavor Variations
- Southwest Style – Add corn, jalapeños, and pepper jack cheese.
- Vegan Version – Use coconut yogurt or cashew cream for the sauce.
- Mexican-Inspired – Sub black beans with refried beans and add a dash of smoked paprika.
- Spicy Bowl – Top with hot sauce or red chili flakes.
Topping Suggestions
- Avocado Slices: Creamy and rich for healthy fats.
- Toasted Pumpkin Seeds: Crunchy and nutty for texture.
- Sliced Jalapeños: Spicy kick for bold flavor.
- Crumbled Feta: Tangy and salty for contrast (use vegan feta for plant-based).
- Lime Wedges: Extra zest for squeezing.
- Microgreens: Fresh and vibrant for elegance.
Nutritional Information (Per Serving – Approximate)
| Nutrient | Amount |
|---|---|
| Calories | 350 kcal |
| Protein | 10 g |
| Carbohydrates | 45 g |
| Sugars | 6 g |
| Total Fat | 12 g |
| Saturated Fat | 2 g |
| Fiber | 8 g |
| Sodium | 300 mg |
Based on 4 servings using standard yogurt and brown rice.
Storage & Meal Prep
Refrigerator:
- Store each component (rice, beans, potatoes, sauce) separately for up to 4 days.
- Assemble bowls fresh for best texture.
Freezer:
- Freeze cooked sweet potatoes and rice in individual containers for up to 2 months.
- Thaw overnight and heat before assembling.
Reheat:
- Microwave rice and sweet potatoes for 1–2 minutes.
- Add sauce fresh after heating.
Ingredient Substitutions Recap
- Sweet Potatoes → Butternut Squash: Sweet, hearty alternative.
- Black Beans → Chickpeas: Protein-packed swap.
- Brown Rice → Quinoa: Nutty, gluten-free grain.
- Yogurt → Vegan Yogurt: Dairy-free creaminess.
- Cilantro → Parsley: Fresh herb substitute.
What to Serve with Vibrant Sweet Potato and Black Bean Bowl
- Corn Tortilla Chips: Crunchy and great for scooping.
- Mixed Green Salad: Light and fresh with a citrus vinaigrette.
- Iced Green Tea: Refreshing and antioxidant-rich.
- Mango Salsa: Sweet and spicy for a tropical twist.
- Sparkling Water with Lime: Crisp and zesty for hydration.
FAQs
Can I make vegan sweet potato and black bean bowl?
Absolutely—use dairy-free yogurt or tahini-lime sauce instead.
What’s a good grain alternative to rice?
Quinoa, couscous, bulgur, or even barley make great swaps.
Is sweet potato and black bean bowl good for weight loss?
Yes—it’s high in fiber and plant protein, helping keep you full while being nutrient-dense.
Vibrant Sweet Potato and Black Bean Bowl
Equipment
- Baking sheet
- Parchment paper
- Large mixing bowl (for sweet potatoes)
- Small mixing bowl (for sauce)
- Spatula or wooden spoon (for tossing and mixing)
- Knife and cutting board (for sweet potatoes)
- Measuring cups and spoons
- Serving bowls
- Optional: Tongs (for turning sweet potatoes)
Ingredients
- 2 medium sweet potatoes peeled and cubed
- 1 ½ cups black beans drained and rinsed
- 2 cups cooked brown rice
- 2 tbsp olive oil
- 1 tsp garlic powder
- ½ tsp salt
- ½ tsp cumin
- ½ cup plain yogurt
- 2 tbsp fresh cilantro chopped
- 1 tbsp lime juice
- ¼ tsp chili powder
Instructions
- Preheat the oven to 400°F (200°C) and line a baking sheet with parchment paper.
- Toss cubed sweet potatoes with olive oil, garlic powder, salt, and cumin, then spread evenly on the baking sheet.
- Roast for 25-30 minutes, or until tender and slightly crispy, turning halfway through.
- In a small bowl, mix yogurt, chopped cilantro, lime juice, and chili powder to make the sauce.
- Assemble bowls with a base of brown rice, topped with roasted sweet potatoes, black beans, and a dollop of cilantro lime yogurt sauce.
This Vibrant Sweet Potato and Black Bean Bowl is everything you want in a hearty vegetarian dish—easy to make, nutritionally balanced, and absolutely delicious. It’s a satisfying way to fuel your body while treating your taste buds to bold spices and creamy, tangy sauce.
Whether you’re eating clean, meal prepping, or simply trying to eat more veggies, this dish is a perfect place to start. So grab your favorite bowl, load it up with goodness, and enjoy every bite!
