Try these Sweet Potato and Black Bean Bites for a nutritious, delicious snack. Perfect for kids and adults, and packed with flavor and protein.
Recipe Overview:
- Prep Time: 15 minutes
- Cook Time: 25 minutes
- Total Time: 40 minutes
- Servings: 18 bites
- Calories: 100 per serving
Why You’ll Love These Sweet Potato and Black Bean Bites:
These bite-sized treats are a perfect blend of sweet, savory, and satisfying textures. They’re packed with protein, fiber, and vitamins, making them an ideal snack for kids and adults alike. These bites are easy to hold and great for meal prep, lunch boxes, or a quick snack.
Ingredients for Sweet Potato and Black Bean Bites:
- 1 medium sweet potato, peeled and cubed – Adds a natural sweetness and loads of vitamins.
- 1 cup canned black beans, drained and rinsed – Adds plant-based protein.
- ½ cup shredded cheddar cheese – Provides a creamy texture and flavor.
- 1 egg, beaten – Helps bind the ingredients together.
- ½ cup breadcrumbs – Adds structure and a bit of crunch.
- 1 tsp cumin – Adds a warm, earthy flavor.
- ½ tsp smoked paprika – Adds a slight smoky taste.
- Salt and pepper to taste – Enhances overall flavor.
How to Make Sweet Potato and Black Bean Bites:
Step 1: Prep and Cook the Sweet Potato
Boil or steam the cubed sweet potato until tender, about 10-12 minutes. Drain and set aside to cool.
Step 2: Mash Ingredients
In a large bowl, combine the sweet potato, black beans, cheese, cumin, smoked paprika, salt, and pepper. Use a fork or potato masher to mash until well combined but still slightly chunky.
Step 3: Add Egg and Breadcrumbs
Add the beaten egg and breadcrumbs, stirring until the mixture holds together. If the mixture is too wet, add more breadcrumbs as needed.
Step 4: Shape and Bake
Preheat your oven to 375°F (190°C) and line a baking sheet with parchment paper. Shape the mixture into 1-inch balls and place them on the baking sheet. Bake for 20-25 minutes, or until golden brown.
Step 5: Serve
Allow to cool slightly before serving. Enjoy with your favorite dipping sauce, like ranch or avocado dip.
Tips for the Best Sweet Potato and Black Bean Bites:
- Customize Seasonings: Add herbs like cilantro or spices like chili powder for extra flavor.
- Make Ahead: These bites can be made in advance and reheated in the oven for a quick snack.
- Gluten-Free Option: Substitute gluten-free breadcrumbs for a gluten-free version.
Variations to Try:
- Mexican-Inspired Bites: Add a pinch of taco seasoning or chopped cilantro.
- Spicy Bites: Add a finely chopped jalapeño for an extra kick.
Frequently Asked Questions:
-
Can I Freeze These Bites?
- Yes! They freeze well. Simply let them cool, then freeze on a baking sheet before transferring to an airtight container.
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What Dip Pairs Well?
- Try serving with guacamole, ranch, or a yogurt-based dip.
Nutrition Facts (Per Serving):
- Calories: 100
- Total Fat: 4g
- Saturated Fat: 1.5g
- Cholesterol: 20mg
- Sodium: 150mg
- Total Carbohydrates: 13g
- Dietary Fiber: 3g
- Sugars: 2g
- Protein: 4g
These Sweet Potato and Black Bean Bites are a delicious and healthy snack option, perfect for any time of day! Their nutritious ingredients make them a great family favorite. Enjoy!