Keywords: vegetarian, vegan, cardiovascular disease, anti-inflammatory, healthy, quick, dairy-free, high fiber
Serves: 1
Prep Time: 1 minute
Total Time: 6-12 minutes
Equipment: microwave, fork, knife
Ingredients:
- 1 sweet potato per person, rinsed and scrubbed
Directions:
- Prick a sweet potato all over with a fork, then wrap in a wet paper towel.
- Microwave on high for 3-4 minutes, then flip and microwave another 3-4 minutes.
- Poke with a fork to test if done (the interior should be soft). If not done yet, microwave in 1 minute intervals until the interior is soft.
- Cut the sweet potato in half lengthwise to serve.
Variations:
- Top with:
- bean chili and shredded cheese
- avocado, black beans, and salsa
- a chopped hardboiled egg and chives
- a fried egg, kimchi, and sriracha
- steamed broccoli, shredded chicken, mustard, and lemon juice
- feta cheese, chickpeas, chopped parsley, and Kalamata olives
- Greek yogurt, chopped almonds, and harissa
- sauteed spinach, garlic, white beans, and mushrooms with grated Parmesan
- tempeh bacon, avocado, and sliced tomato
Notes:
- Microwaved sweet potatoes can easily be made in an office kitchen for a satisfying lunch with any of the toppings listed above.
- Keeps for 3 days refrigerated.
Nutrition Notes:
- Sweet potatoes are a starchy vegetable rich in vitamins including beta carotene, vitamin C, and potassium. They are high in fiber and are a great basis for a healthy lunch when topped with protein and non-starchy vegetables.
Savings Tip:
- Sweet potatoes are a budget-friendly food that can be stored for months in a cool, dark place. The listed topping suggestions are made with inexpensive proteins such as beans, eggs, chicken, yogurt and tempeh.
Nutrition Facts:
Serving Size | 1 |
Energy (kcal) | 135 |
Fat (g) | 0 |
Saturated (g) | 0 |
Cholesterol (mg) | 0 |
Sodium (mg) | 54 |
Carbs (g) | 31 |
Sugars (g) | 10 |
Added Sugars (g) | 0 |
Fiber (g) | 5 |
Protein (g) | 3 |
Vitamin D (IU) | 0 |
Calcium (mg) | 57 |
Iron (mg) | 1 |
Potassium (mg) | 713 |