Eat More Plants: Sweet Potato and Kale Tacos

By Sam Purcell, Dietetic Intern

This recipe comes together in under 30 minutes and can be made for breakfast, lunch or dinner! Take advantage of fall and winter produce with these satisfying plant based tacos packed full of fiber, vitamins and minerals that have anti inflammatory and cancer fighting properties [i]. The taco filling and avocado mash can be made ahead of time, making this a perfect meal prep option, all you will need to do is heat the tortilla and assemble! Have 2 or 3 tacos for a full meal, skip the tortilla for a lower carb option or serve in a salad with your favorite greens and dressing! 

Ingredient Highlight: 

Kale: One of many superfoods in this recipe, kale’s deep green color indicates it is high in many vitamins and minerals. Kale’s high potassium content is known to help to reduce blood pressure, while its iron content keeps our blood and muscles oxygenated. It is also high in calcium, vitamin K and B vitamins. The flavonoids, phenolic compounds and glucosinolates in kale have the ability to repair damaged cells, act as anti-inflammatory agents and even fight against viruses [i].

Sweet Potato: Sweet potatoes contain both soluble fiber, which helps to lower cholesterol and balance blood glucose, and insoluble fiber, which helps keep your bowels healthy and regular. They are also high in beta-carotene, which gives this root vegetable its orange color as well as provides dietary vitamin A and protection against cell damage. Sweet potatoes contain vitamin C, which increases absorption of plant-based iron and acts in the production of collagen which maintains skin elasticity, volume and moisture and is an essential component in healthy bones, muscles and tendons [ii].  

Avocado: Another “superfood” on this list, avocado is full of unsaturated (healthy) fats, which have anti-inflammatory, antioxidant and antimicrobial properties. They contain fiber which benefits gut health and blood sugar control. The high potassium content aids in the reduction of blood pressure. It also contains a compound called β-sitosterol which has been demonstrated to stop the production of cancer causing compounds and strengthen the immune system [iii].

Black Beans: Black beans are an amazing source of plant-based protein and iron. They have most of the 9 essential amino acids and their protein content is comparable to animal sources. Black beans are also a rich source of phytochemicals which are responsible for biological activities such as reducing inflammation, combating fatigue, decreasing obesity and reducing cell mutation[iv].

Garlic: Garlic contains elements such as flavonoids, tannins, and sulfur compounds which are thought to play important roles in lowering blood sugar levels for diabetic patients and improving lipid profiles. It has been said for generations that garlic helps to cure a cold, but this is actually based in fact, since studies show that the compounds in garlic can enhance immune system function by stimulating the cells that help us fight off illness [v].

Recipe, 6 tacos, 3 servings,  30 minutes

Ingredients

• 1 bunch or 3 cups chopped kale, stems removed and chopped
• 2 medium sweet potatoes, shredded  
• 1 can black beans (low sodium is best), rinsed, drained and then mashed 
• 2 garlic cloves, minced 
• 1 avocado, sliced 
• 6 flour tortillas, warmed 
• 1  tsp cumin 
• ½ tsp cayenne pepper (optional) 
• 1 tbsp Extra Virgin Olive Oil 
• 4 stems fresh cilantro
• 1 lime
• Salt 
• Freshly ground black pepper

Instructions:

1. Mince garlic and set aside. 
2. De-stem kale and set aside. 
3. Peel (if desired, this is not necessary) and use the largest hole in a cheese grater to shred the sweet potato.
4. Slice avocado, season with salt pepper and lime juice and set aside.
5. Drain and rinse the black beans and mash, season with salt and pepper.
6. Add olive oil to a large skillet on medium heat, add sweet potato, salt, pepper and cumin, stirring until lightly browned and tender, 6-8 minutes. 
7. Add garlic and saute until fragrant, about 1 minute.
8. Add kale, mixing in pan until kale is bright green and tender, 2-4 minutes.
9. Add juice from half a lime and remove from heat.
10. Warm tortillas (microwave is fine here, or place in a pan with a bit of olive oil until toasted).
11. Spread black beans  on  warmed tortillas, top  with sweet potato kale mix, avocado and fresh cilantro.

Notes

• Serve with a dairy free yogurt for a creamy topping, a hot sauce for spice or add an egg or egg substitute to turn this into a breakfast taco. Corn Tortillas would make this recipe gluten free, while whole wheat flour tortillas are higher in fiber and nutrients, if you can find them these are a great option. 

References:

[i] Satheesh N, Workneh Fanta S. Kale: Review on nutritional composition, bio-active compounds, anti-nutritional factors, health beneficial properties and value-added products. Yildiz F, ed. Cogent Food & Agriculture. 2020;6(1). doi:https://doi.org/10.1080/23311932.2020.1811048

[ii] Alam MK. A comprehensive review of sweet potato (Ipomoea batatas [L.] Lam): Revisiting the associated health benefits. Trends in Food Science & Technology. 2021;115:512-529. doi:https://doi.org/10.1016/j.tifs.2021.07.001

[iii] Bhuyan, Alsherbiny, Perera, et al. The Odyssey of Bioactive Compounds in Avocado (Persea americana) and their Health Benefits. Antioxidants. 2019;8(10):426. doi:https://doi.org/10.3390/antiox8100426

[iv] Maninder Meenu, Chen P, Mradula Mradula, Sam, Xu B. New insights into chemical compositions and health‐promoting effects of black beans (Phaseolus vulgaris L.). Food frontiers. Published online May 4, 2023. doi:https://doi.org/10.1002/fft2.246

[v] Ansary J, Forbes-Hernández TY, Gil E, et al. Potential Health Benefit of Garlic Based on Human Intervention Studies: A Brief Overview. Antioxidants (Basel). 2020;9(7):619. Published 2020 Jul 15. doi:10.3390/antiox9070619