Protein-Packed Black Bean and Corn Stuffed Sweet Potato
A comforting, plant-based meal featuring a tender sweet potato loaded with black beans, corn, and creamy avocado. Hemp hearts add a satisfying crunch and a massive protein boost to keep you full.
Prep
5 min
Cook
7 min
Total
12 min
Makes
1 serving
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthDigestive comfort
A portion that works for you
Fiber and plants can support digestion, but more is not always better overnight. Start with a comfortable portion and build gradually.
Notice: comfort + portion
Comfortably satisfied
Fullness that has staying power
This meal is designed to feel substantial, so finishing it can feel like the meal is complete rather than the start of an evening of grazing.
Notice: fullness 2–3 hours later
Steadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
5 min
Cook
7 min
Total
12 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Sheet pan · Mixing bowl · Knife and cutting board
Time saver
Batch prep: You can roast 3 or 4 sweet potatoes on a baking sheet on Sunday to keep in the fridge. When lunch rolls around, just stuff and microwave for 2 minutes to heat through.
Do these three things first
- 1Set out all ingredients before cooking
- 2Measure the pantry ingredients before heating the pan
- 3Read through the steps once before you begin
Ingredients
Gather as you go
Ingredients
From Your Pantry
Cook along
Instructions
0 of 6 steps complete
Next: Pierce the sweet potato several times with…
- 01
Pierce the sweet potato several times with…
Pierce the sweet potato several times with a fork. Microwave on high for 5 to 7 minutes until completely tender. (Alternatively, bake at 400°F for 45 minutes).
Look for: completely tender
Tap card to mark done - 02
Add the thoroughly rinsed black beans
While the potato cooks, add the thoroughly rinsed black beans, hemp seeds, and corn to a small bowl.
Tap card to mark done - 03
Drizzle the bean mixture with 1 teaspoon…
Drizzle the bean mixture with 1 teaspoon of olive oil, a pinch of salt, and a dash of cumin or chili powder if you have them. Mash the mixture slightly with a fork—this breaks down the beans and makes them much easier to digest.
Tap card to mark done - 04
Slice the cooked sweet potato open down…
Slice the cooked sweet potato open down the middle and lightly fluff the orange flesh with a fork.
Tap card to mark done - 05
Stuff the potato generously with the mashed…
Stuff the potato generously with the mashed black bean and corn mixture.
Tap card to mark done - 06
Top with the sliced avocado and a…
Top with the sliced avocado and a spoonful of salsa.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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