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:
covered percent of daily need
