These soft and creamy beans combine perfectly with the sweet potato and oriental spices to create this fantastic aromatic meal with a taste of sweetness.
Prepared with only whole plant food ingredients and no oil! Truly healthy!
The eastern scent of curry powder, cumin, and coriander fills the air, creating a warm and cozy feeling of home.
The natural sweetness of sweet potatoes and the creamy beans mix so wonderfully. Your taste buds will be satisfied! And it is soo healthy!
A Meal that Helps You Heal
Eating is basically taking the outside world into us.
It’s the main way we get exposed to the outside world. In that sense, food either detoxifies or intoxifies us.
These curried sweet potato beans are a food that heals.
It is a whole natural plant food meal, for starters.
Beans. Rich in resistant starch and fiber, they feed our microbiome and support the immune system. They fill you up without letting you overeat.
Sweet potatoes and beans are a source of complex carbohydrates that give you sustained energy.
Leeks are rich in antioxidants and organosulfur, cancer-fighting compounds.
Ground flax is a superb source of the essential Omega-3 fats that reduce inflammation. Also rich in lignans that boost the immune system.
And everything is cooked by boiling, at the lowest possible temperature and for the least amount of time so that the nutrition is preserved as much as possible.
How to prepare the Curried Sweet Potato Beans?
This is really one easy and simple recipe, yet healthy and full of taste.
You can use dry beans or canned beans.
If I have the time, I prefer to cook my beans. I recommend you soak them in water overnight to reduce cooking time. Then rinse and boil in plenty of water until tender.
Unlike canned beans, where there is always a small amount of salt or sugar added to them, home boiled beans are clean food. Cooking them myself also allows me to cook them for a shorter amount of time and at lower temperatures so that their nutrition is preserved best.
Of course, sometimes it may take over an hour to boil them but it is worthy as you eat healthy homemade food.
|Tip: I use an Instant Pot to precook my beans easily. I usually do it in advance. Just put the beans in the pot, add plenty of water and leave them to cook unattended. I find it super convenient.|
If you choose to use cooked beans, skip this step and save yourself some time! These super healthy Curried Sweet Potato Beans will be ready in only half an hour! Very convenient when you are in a hurry!
And most importantly your blood vessels stay clean and your cholesterol levels stay healthy by eating beans! The health benefits of beans consumption are more than I can count. That’s why I love them, beans are one of our favorite foods for lunch or dinner, even as a snack or breakfast!
|Quick Tip: Don’t forget to rinse the cooked/canned beans under running water to prevent bloating.|
Cooking the veggies
So you have the beans, now you need to saute the veggies in just a small amount of water for about 10 mins.
No oil is needed, you can cook the veggies in water just fine. The water prevents sticking or burning them. It also does not allow the temperature to rise much more than 220ºF, helping to preserve the nutrition better.
Once you have cooked the beans and veggies, place them in a large baking pan or casserole dish.
Season with the spices and stir everything well together. Pour some liquid, about one and a half cup of water or vegetable broth, and put it in the oven.
To thicken the curried sweet potato beans I use cornflour, but whatever whole wheat flour will do as well. I dissolve it into the water and then add it to the casserole dish.
To get those healthy omega-3 fatty acids you need for your brain, I added some ground flax seeds. They are a great natural source of unsaturated fats and are a whole food.
Unlike olive oil or other kinds of oils, where the oil is extracted from the whole plant, making it practically a source of empty calories. It’s a processed food, which is harmful to your body and longterm health.
Why these Curried Sweet Potato Beans are beneficial for you?
- Whole food
- Rich in fiber
- Without any harmful ingredients
- Reduce your cholesterol levels
- Super healthy and nutritious for perfect weight!
Want more healthy plant-based bean recipes?
If you want to keep your weight in check, reduce your cholesterol levels, balance your blood sugar levels, and enjoy your life longer, eat more beans.
Here are some of our healthy vegan bean recipes:
- Healthy Bean & Leek Casserole
- Mashed Beans with Mushrooms, Oil-free | Vegan
- Easy and Fresh Quinoa & Beans Salad
- Healthy No-Oil Bean and Lentil Soup
- Baked Arabic Veggie Bean Patties
If you give these Curried Sweet Potato Beans a try, I’d love a comment and recipe rating below. You can snap a picture and don’t forget to tag me in your Instagram or Facebook post with @wellnessdove and #wellnessdove, I would love to see your remakes!
- If you use dry beans, soak them overnight to reduce cooking time. Rinse and boil in plenty of water until soft. You can also use canned beans.
- Preheat the oven to 200°C (400°F).
- In a pot with a small amount of water saute the chopped leeks and sweet potato for 10 mins. Add one teaspoon of curry powder.
- In a large baking pan or casserole dish combine the cooked beans and sauteed veggies. Season with the spices (curry powder (the remaining one teaspoon), cumin, coriander, black pepper, salt). Fold in the ground flax seeds and stir everything well.
- In a bowl mix the corn flour and water. Then add it to the baking pan as well.
- Bake for 25 mins or until it thickens.
- Skip the first step if you use canned beans, that will save you a lot of time.
Nutrition Information:Yield: 6 Serving Size: 1
Amount Per Serving:Calories: 548Total Fat: 3gSaturated Fat: 1gTrans Fat: 0gUnsaturated Fat: 2gCholesterol: 0mgSodium: 0mgCarbohydrates: 121gFiber: 24gSugar: 43gProtein: 26g
Nutrition information isn’t always accurate.