You’ve probably heard of the infamous “marry me chicken” dish – the kind of meal that makes people fall in love (with their food) right on the spot! This “marry me” sweetpotatoes and beans recipe brings those same craveable flavors to a vegetarian version that is sure to please. As a dietitian, I’ve lightened up this version a bit using milk and Greek yogurt instead of heavy cream, for a thick and luscious sauce with fewer calories. Plus, this recipe packs in 25 grams of protein and 16 grams of fiber for a truly satisfying and balanced meal.
And did I mention – it’s a one pot meal done in under 40 minutes? Winner winner, sweetpotato dinner!
Disclosure: This recipe was developed in a paid partnership with the North Carolina Sweetpotato Commission.
Ingredients
Here’s a photo of all the ingredients you’ll need, along with selected ingredient notes:
- Sweetpotatoes – These are one of my favorite ingredients in any meal of the day. Sweetpotatoes provide carbohydrates to fuel fitness goals and fiber to support digestive health (fun fact: leaving the skin on adds extra fiber to this recipe).
- White beans – I like Great Northern Beans in this recipe, but you can also use butter beans (aka lima beans) or cannellini beans. The recipe is quite flexible. Using low sodium beans will keep the overall sodium levels relatively reasonable, but you can also use regular canned beans and simply drain and rinse them (which removes some of the excess sodium).
- Milk, cornstarch, and yogurt – These three ingredients create a very similar taste and texture that you’d get from heavy cream, but with fewer calories and fat, and more protein. If you prefer, though, you can simply substitute heavy cream in place of the milk and skip the other two ingredients.
Instructions
You’ll find the full recipe amounts and instructions in the recipe card below, but here’s a helpful overview with photos and tips.
Start by cooking your sweetpotatoes in the microwave. Just poke a few holes in each with a fork, cover with a damp paper towel, and cook for about 4-5 minutes, or until they’re just starting to get tender. You want the sweetpotatoes to be mostly tender but still hold shape when they are chopped, as they’ll continue to cook when added to the rest of the recipe.
Chop those into ½-inch chunks.
Next, heat the butter in the pot and add the sweetpotatoes, garlic, smoked paprika, crushed red pepper, salt, oregano, and black pepper. Cook for a couple minutes until nice and fragrant, stirring often.
Add the beans, broth, and sundried tomatoes. Continue cooking for 5 minutes.
Add the spinach and cook for another minute or two, stirring often, until the spinach is lightly wilted.
Meanwhile, mix the milk and cornstarch in a measuring cup. When the spinach is lightly wilted, pour that into the pot, along with the parmesan cheese. Cook for a few minutes until hot and well-combined.
Remove from heat and stir in the Greek yogurt. Garnish with basil and enjoy!
Store leftovers in the fridge for up to 4 days and reheat in the microwave or in a pot over low heat.
Recipe FAQ
Here are some common questions that may come up as you’re preparing this recipe:
It’s not recommended to freeze this dish, as the dairy-based sauce can sometimes break upon defrosting.
This meal tastes great on its own, but it can also be served over rice, cauliflower rice, or quinoa, or alongside naan or any homemade bread/flatbread. A simple green salad also makes a nice side dish. For a lighter option, serve alone or over cauliflower rice, or with a green salad on the side. For individuals with higher calorie needs, add rice, quinoa, or bread.
Sure. To make vegan, use olive oil instead of butter, use extra creamy oat milk in place of dairy milk and yogurt, and use a dairy-free parmesan alternative in place of regular parmesan.
Nutrition Benefits
As a dietitian, I love this dinner for so many reasons:
- Quick to make – This recipe is done in under 40 minutes – easy peasy!
- High fiber – Did you know 95% of people don’t get enough fiber?! Among those in young-to-middle adulthood, women should aim for 25 grams per day and men should aim for 38 grams per day. This dish packs in 16 grams of fiber!
- Packs in protein – Some vegetarian dinner options can be a bit skimpy on protein, but this one packs in 25 grams. That’s great for athletes and other folks that need to make sure they’re eating protein at each meal to support optimal muscle health. Protein also helps keep you full longer.
- Contains lycopene – This is a phytonutrient with several health benefits that’s particularly high in processed tomato products, like sun-dried tomatoes.
- Excellent source of iron and calcium – These are nutrients that active women can sometimes fall short on, so this dinner is a great way of helping you meet your needs. Iron is involved in transporting oxygen to your muscles during exercise, while calcium is key for bone health.
More Vegetarian Sweetpotato Dinner Ideas
If you’re looking for more dinner options that use sweetpotatoes with a plant-forward focus, be sure to give one of these a try:
- Mediterranean sweetpotato and egg burritos
- African-inspired sweetpotato and peanut stew
- Sweetpotato black bean veggie burgers
- Sweetpotato coconut curry pasta
I hope you enjoy this recipe! If you get a chance to try it, feel free to leave a recipe rating or comment below.
Marry Me Sweetpotatoes and Beans
Ingredients
- 2 medium North Carolina sweetpotatoes
- 2 tbsp butter
- 3 cloves garlic, minced
- ½ tsp smoked paprika
- ½ tsp crushed red pepper flakes
- ½ tsp dried oregano
- ¼ tsp salt
- ¼ tsp black pepper
- 2 cans lower-sodium white beans, 15.5-oz each, drained and rinsed (i.e. Great Northern beans, butter beans, etc.)
- ¾ cup vegetable broth
- ⅓ cup chopped sun-dried tomatoes from a jar; oil drained
- 3 cups fresh spinach
- ¾ cup 1% milk
- 1 tbsp cornstarch
- ½ cup fresh grated parmesan cheese
- ⅓ cup plain nonfat Greek yogurt
- 2 tbsp chopped fresh basil
Instructions
- Place the sweetpotatoes on a microwave-safe plate. Poke each a few times with a fork, then cover with a damp paper towel. Microwave for 4-5 minutes, until mostly tender but still slightly firm (they will continue to cook in the next steps). Cut into ½-inch chunks.
- Heat the butter in a large pot over medium heat. Add the chopped sweetpotatoes, garlic, paprika, red pepper, oregano, salt, and black pepper. Cook for 2 minutes, until fragrant, stirring often.
- Add the white beans, broth, and sundried tomatoes. Cook for 5 minutes, stirring occasionally.
- Add the spinach and cook for 1-2 minutes, until lightly wilted.
- Stir together the milk and the cornstarch in a measuring cup. Add to the pot along with the parmesan cheese. Cook for 1-2 minutes until hot throughout, then remove from heat and stir in the Greek yogurt.
- Garnish with basil and enjoy!
Notes
- Serve as-is, or alongside rice, cauliflower rice, naan, quinoa, or any homemade bread/flatbread.
- Store leftovers in the refrigerator for up to 4 days.
- The nutrition analysis below assumes most of the oil is drained from the sun-dried tomatoes and assumes the use of lower-sodium canned beans. It should be used only as an estimate.
Nutrition
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