A sweet potato can be dinner, especially when there’s a can of black beans in the cupboard. Split it open, add warm beans and finish with a little lime yogurt. If the potato is large, half may be plenty for now and the other half can become tomorrow’s lunch.
You can bake the potato or use the microwave. Either way, keep the toppings flexible so the meal fits your appetite and the ingredients you already have.
Start with the potato
Choose a sweet potato that fits your plans and scrub it under running water. If you’re cooking for more than one person, use several or split larger potatoes at the table.
For the microwave, place the clean potato on a microwave-safe plate. Pierce the potato before it goes in the microwave. Cook until it’s very soft, turning or adjusting as your appliance instructions suggest. A large potato and a small one won’t need the same amount of time, and microwave power varies.
Use an oven mitt to handle the hot plate. Let the potato stand briefly and be careful when cutting it open; steam can escape. If the center is still firm, continue cooking and check again.
Prefer the oven? Put the cleaned potato on a baking sheet and bake until a fork easily reaches the center. Plan for a longer wait than the microwave, particularly for a larger potato. The goal is a soft interior you can fluff with a fork, not a particular cooking time.
Warm the beans
Drain and rinse canned black beans. Warm the amount you want in a saucepan or microwave-safe bowl, following the package directions. Cover microwave dishes as appropriate and stir so the food heats more evenly. Transfer the remaining beans to a clean covered container and refrigerate promptly.
Season the beans however you like. A little cumin or a mild seasoning blend is one option; plain beans are fine too. Some people enjoy onion or a spoonful of salsa, but there’s no need to add heat if spicy food doesn’t sound good.
Split the cooked sweet potato lengthwise and fluff the inside with a fork. Spoon the beans over it. You can mash a few beans into the potato or keep them separate if you prefer different textures.
Add a cool topping
Stir a little lime juice into plain yogurt, taste, and add more only if you want it. A spoonful on the warm beans gives the meal a cool contrast. Chopped cilantro or avocado can be added at the table.
If citrus is uncomfortable, use plain yogurt or another topping you enjoy. If you don’t like yogurt, leave it off. The potato and beans don’t require a sauce to be a meal.
Yogurt made from milk isn’t suitable for someone with a milk allergy, including lactose-free dairy yogurt. A plant-based alternative may work for some people, but check its ingredients for your own allergens. If beans tend to make you gassy, choose an amount you tolerate or use another suitable topping.
Save half for another day
If the potato is bigger than your appetite, divide it before adding toppings. Keep the extra potato, beans and yogurt in separate shallow covered containers so you can put them together later. Refrigerate within two hours, or within one hour when the temperature is above 90°F.
Reheat the potato and beans to 165°F throughout, checking with a food thermometer. Add cold yogurt after reheating. A little water stirred into the beans can keep them from drying out; use a microwave-safe cover and stir as needed.
This meal works just as well for a family table: set out the components and let everyone choose what goes on their plate. For more on flexible portions, see one family dinner with flexible portions.