Recipe description
June 19, 2026
Sweet potato mash with black beans
A fiber-rich, gut-friendly mash of sweet potatoes and black beans
High Fiber
Protein Rich
Digestive Support
90%
General Gut Health Match
This score is based on all ingredients included in the food recipe and provides a match score for the general population which is not personalized to your personal profile or gut microbiome test.
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Overall
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from vegetables, legumes, and whole grains.
- Includes colorful plant foods that support dietary diversity.
- Balanced with protein, healthy fats, and slow carbohydrates.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
Sweet potato
2
piece
Bean, black
1
cup
Oil, olive
2
tablespoon
Salt
0.5
teaspoon
Black pepper
0.25
teaspoon
Lime juice
1
tablespoon
Garlic
2
clove
Cilantro
2
tablespoon
Instructions
1
Peel and chop the sweet potatoes into cubes.
2
In a large pot, boil the sweet potatoes in salted water until tender, about 15 minutes.
3
Drain the sweet potatoes and return them to the pot.
4
Add the black beans, olive oil, lime juice, minced garlic, salt, and black pepper.
5
Mash the mixture until creamy and well combined.
6
Taste and adjust seasoning as needed.
7
Serve warm or at room temperature, garnished with chopped cilantro.
More Recipes For Your Gut
Nutrition
290 kcal
Calories
12 g
Protein
60 g
Carbohydrates
13 g
Fiber
7 g
Sugar
4 g
Fat
0.5 g
Saturated fat
0.4 g
Salt
FAQ
Is this dish vegan and gluten-free?
Yes. It's plant-based and naturally gluten-free, but check any added ingredients (like spices or stock) for gluten.
How should I store leftovers?
Store in an airtight container in the fridge for 3–4 days; you can freeze for longer, but texture may change.
How do I cook the sweet potatoes for this mash?
Peel and cut into chunks, boil until tender or bake until soft, then mash with a fork or masher.
Can I customize the flavor with different spices?
Yes. Add cumin, paprika, garlic powder, chili flakes, or fresh herbs to taste.
Is it suitable for kids or picky eaters?
Yes, it's mild and creamy; you can mash more or leave small chunks depending on preference.
What are the fiber and gut-health benefits?
The dish provides dietary fiber from sweet potatoes and beans, and includes prebiotic fiber to support gut bacteria as part of a balanced diet.
How do I reheat leftovers?
Reheat gently on the stove with a splash of water or milk alternative, or in the microwave, stirring until warm.
What if I have dairy or soy allergies?
This recipe is dairy-free as written and can be soy-free if you avoid soy ingredients; use olive oil or dairy-free milk.
Can I substitute black beans with another legume?
Yes, chickpeas or kidney beans work well, but flavors and texture will vary.
How should I serve this dish?
Serve as a side or light main; pair with greens or avocado; serve warm or at room temperature.
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