Sweet potatoes and beans full of fiber make this a good dish for your blood sugar. If you are cooking for one or two people you can refrigerate the filling for 2 days. Suitable for re-heating. You can heat the tortillas for 10-12 seconds in the microwave.
2 tsp vegetable oil
1 cup onion, finely diced (1 medium)
2 garlic cloves, crushed
4 tsp cumin
1/2 tsp dried oregano
3/4 cup (180 ml) vegetable broth or low-sodium chicken broth
1 medium sweet potato, peeled and diced into little cubes (3 cups)
1 can (400 ml) diced tomatoes with chili (you can use regular and add a little fresh chili according to your taste)
1 can (400 ml) black beans, rinse well
3/4 cup (180 ml) canned sweet corn
1/4 cup fresh cilantro, finely chopped
1 tbsp fresh lime juice
1/8 tsp black pepper
8 (8″/20 cm) whole wheat tortillas
1 cup shredded cheese
1/2 cup low-fat sour cream
Preheat the oven to 160°C (325°F).
Heat oil in a deep pan or a large pot over medium heat. Add the onion and soften for 2-3 minutes, stirring frequently. Add garlic, cumin and oregano and fresh chili if using. Mix well for 10-20 seconds, then add the broth and sweet potatoes. Let it come to a boil, then put on the lid and let it simmer for 5 minutes.
Wrap the tortillas in aluminum foil and heat in the oven for 10-15 minutes.
Add the tomatoes, black and sweet corn. Bring back to a boil, put the lid on and let simmer for 5-10 minutes or until the sweet potatoes start to soften.
Mash a few times with a potato masher. Add the lime juice cilantro and pepper.
Fill each tortilla with 2/3 cups of the sweet potato filling, 2 tbsp cheese and 1 tbsp sour cream.
Nutritional information for one portion (one tortilla with about 2/3 cups of the sweet potato filling, 2 tbsp cheese and 1 tbsp sour cream):
262 calories, 14 gr protein, 35 gr carbohydrates, 15 gr fibres, 10 gr total fat, 4 gr saturated fat, 21 gr cholesterol, 784 mg natrium