Crispy Roasted Sweet Potato & Black Bean Bowl with Mustard Sauce
This nourishing bowl combines caramelized crispy roasted sweet potatoes, seasoned black beans, and a zesty mustard sauce. It’s the perfect mix of creamy, crunchy, and tangy — balanced with wholesome Mediterranean-style ingredients like olive oil, lemon, and herbs.
Time
Prep Time: 15 minutes
Cook Time: 30 minutes
Total Time: 45 minutes
️ Ingredients
For the Bowl
2 medium sweet potatoes, peeled and cubed
1 tbsp olive oil
½ tsp paprika
½ tsp garlic powder
½ tsp salt
¼ tsp black pepper
1 cup cooked black beans (or canned, drained & rinsed)
½ small red onion, finely chopped
½ red or yellow bell pepper, diced
1 small cucumber, diced (optional for freshness)
2 cups mixed greens or spinach
2 tbsp feta or crumbled cheese (optional)
For the Mustard Sauce
2 tbsp Greek yogurt (or plain yogurt)
1 tbsp Dijon or yellow mustard
1 tsp honey (or maple syrup)
1 tsp olive oil
1 tsp lemon juice
Pinch of salt and pepper
Instructions
Step 1: Roast the Sweet Potatoes
1. Preheat oven to 200°C (400°F) and line a baking tray with parchment paper.
2. Toss sweet potato cubes with olive oil, paprika, garlic powder, salt, and pepper.
3. Spread in a single layer and roast for 25–30 minutes, flipping halfway through, until golden and crispy on the edges.
Step 2: Prepare the Black Beans
1. In a pan, warm 1 tsp olive oil over medium heat.
2. Add black beans, onion, and bell pepper.
3. Season lightly with salt, pepper, and a pinch of cumin or oregano (optional).
4. Sauté for 3–5 minutes until warm and fragrant.
Step 3: Make the Mustard Sauce
1. In a small bowl, whisk together yogurt, mustard, honey, olive oil, lemon juice, salt, and pepper.
2. Adjust flavor — add more lemon for tang or honey for sweetness.
Step 4: Assemble the Bowl
1. In each bowl, add a layer of greens or spinach.
2. Top with roasted sweet potatoes and black bean mixture.
3. Drizzle generously with mustard sauce.
4. Sprinkle with feta, parsley, or sesame seeds if desired.
Tips
For extra crunch, add roasted chickpeas or crushed almonds.
You can swap black beans for kidney beans or lentils.
Serve it warm or cold — both ways taste amazing.
Frequently asked questions FAQs
Q1: Can I make it ahead for meal prep?
Yes! Store the roasted potatoes, beans, and sauce separately. Combine before serving for best texture.
Q2: Can I air-fry the sweet potatoes?
Absolutely — air-fry at 190°C (375°F) for 15–18 minutes, shaking halfway.
Q3: What can I serve it with?
It pairs beautifully with brown rice, quinoa, or couscous for a fuller meal.
⚖️ Nutritional Information
Calories: 390 kcal
Protein: 14g
Carbs: 58g
Fat: 10g
Fiber: 11g