Sweet potato kale bites

Sweet potato kale bites requires roughly 20 minutes from start to finish. One serving contains 41 calories, 1g of protein, and 1g of fat. This recipe serves 24. For 15 cents per serving, this recipe covers 10% of your daily requirements of vitamins and minerals. Head to the store and pick up black beans, extra virgin olive oil, sweet potatoes, and a few other things to make it today. 7546 people have tried and liked this recipe. It works well as a very affordable hor d'oeuvre. It is brought to you by Running to the Kitchen. It is a good option if you're following a gluten free and lacto ovo vegetarian diet. Overall, this recipe earns an awesome spoonacular score of 100%. If you like this recipe, take a look at these similar recipes: Sweet Potato Energy Bites, Sweet Potato Banana Bites, and Loaded Sweet Potato Bites.

Servings: 24

Preparation duration: 20 minutes

 

Ingredients:

½ cup black beans, drained & rinsed

1 tablespoon extra virgin olive oil

1 clove garlic, minced

ground flax seed for topping

4 cups kale, chopped

2 tablespoons milk

¼ teaspoon red pepper flakes

salt & pepper

4 medium sweet potatoes, peeled & cubed

¼ yellow onion, chopped

Equipment:

pot

bowl

frying pan

mini muffin tray

oven

muffin tray

knife

Cooking instruction summary:

Bring a large pot of water to a boil. Boil cubed potatoes for about 15 minutes until fork tender.Drain potatoes and mash them in a large bowl with milk.Heat a medium skillet over medium-high heat.Add olive oil, garlic, onion and red pepper and saute for about 1 minute.Add kale and saute until wilted.Once kale is wilted, add to the bowl with sweet potatoes.Season liberally with salt & pepper to taste.Fold in black beans until incorporated.Preheat oven to 450 degrees.Grease a mini muffin pan.Scoop potato mixture into a mini muffin tray until filled to the top.Sprinkle tops with ground flax seed.Bake for 20-25 minutes, turn oven to hi-broil and broil for an additional 5 minutes until tops are golden and crunchy.Remove from oven and let cool for 10 minutes.Carefully remove from muffin tin with the help of a spoon or knife. Bites will be soft but should retain enough structure to stay in mini muffin form.

 

Step by step:


1. Bring a large pot of water to a boil. Boil cubed potatoes for about 15 minutes until fork tender.

2. Drain potatoes and mash them in a large bowl with milk.

3. Heat a medium skillet over medium-high heat.

4. Add olive oil, garlic, onion and red pepper and saute for about 1 minute.

5. Add kale and saute until wilted.Once kale is wilted, add to the bowl with sweet potatoes.Season liberally with salt & pepper to taste.Fold in black beans until incorporated.Preheat oven to 450 degrees.Grease a mini muffin pan.Scoop potato mixture into a mini muffin tray until filled to the top.Sprinkle tops with ground flax seed.

6. Bake for 20-25 minutes, turn oven to hi-broil and broil for an additional 5 minutes until tops are golden and crunchy.

7. Remove from oven and let cool for 10 minutes.Carefully remove from muffin tin with the help of a spoon or knife. Bites will be soft but should retain enough structure to stay in mini muffin form.


Nutrition Information:

Quickview
54k Calories
1g Protein
1g Total Fat
9g Carbs
55% Health Score
Limit These
Calories
54k
3%

Fat
1g
2%

  Saturated Fat
0.16g
1%

Carbohydrates
9g
3%

  Sugar
1g
2%

Cholesterol
0.13mg
0%

Sodium
220mg
10%

Get Enough Of These
Protein
1g
3%

Vitamin A
6467IU
129%

Vitamin K
79µg
76%

Vitamin C
14mg
18%

Copper
0.25mg
12%

Manganese
0.22mg
11%

Fiber
1g
7%

Vitamin B6
0.12mg
6%

Potassium
206mg
6%

Magnesium
21mg
5%

Vitamin B1
0.07mg
5%

Phosphorus
41mg
4%

Folate
14µg
4%

Calcium
33mg
3%

Vitamin B5
0.34mg
3%

Iron
0.54mg
3%

Vitamin B2
0.04mg
3%

Vitamin B3
0.38mg
2%

Zinc
0.27mg
2%

Vitamin E
0.19mg
1%

covered percent of daily need
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Food Trivia

To add nutrition, a lot of milk, juice, and yogurts enrich the food with EPA and DHA omega-3 fatty acids. In other words, your OJ contains fish oil.

Food Joke

A brain walks into a bar and says, "I'll have a pint of beer please." The barman looks at him and says "Sorry, I can't serve you." "Why not?" askes the brain. "You're already out of your head."

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