Mineral-Rich Sweet Potato & Black Bean Bowl

Roasted sweet potato, black beans, quinoa, spinach, avocado, pumpkin seeds and Greek yogurt, packed with potassium, magnesium, calcium, iron and zinc.

  • 1 bowl
  • Prep 10 min
  • Cook 45 min
  • Ready in 55 min
  • About 30 g protein
A bowl of roasted sweet potato, black beans, quinoa, avocado, tomatoes, cheese, pumpkin seeds and yogurt on spinach

This simple recipe is packed with potassium, magnesium, calcium, iron, and zinc.

Why It's Mineral-Rich

Sweet potatoes and avocado provide potassium. Black beans, pumpkin seeds, spinach, and quinoa provide magnesium and iron. Greek yogurt and cheese add calcium. Pumpkin seeds and beans also provide zinc.

Simple variation: Turn it into a soup by using cubed sweet potato, black beans, spinach, broth, tomatoes, and cumin. Add Greek yogurt on top after serving.

— Kristen

Ingredients

Nutrition per serving

Calories
550
Protein
30 g

Serving: 1 bowl. Estimated from USDA values for the ingredients listed, so your numbers will vary with the brands you use.

Instructions

  1. Bake or roast the sweet potato until soft.
  2. Warm the black beans and quinoa or rice.
  3. Add spinach to the bowl first, then layer in the sweet potato, beans, grains, avocado, salsa, and pumpkin seeds.
  4. Top with Greek yogurt, lime juice, and a sprinkle of cheese if desired.
Shared in this letterEssential Minerals for Older Adults and Food SourcesRead the letter →

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