Ordering take out from your favourite plant-based restaurant rocks when you want dinner quickly. However, there is something reassuring about being able to come up with a nutritious, comforting dinner at the drop of a hat. In the time it takes for food to be delivered to your door, you‘ll have these Hearty Potato and Bean Boats prepared and devoured!
If you are using premade guacamole and vegan sour cream, they can be ready in 20 minutes flat. You likely have all of the ingredients needed in your kitchen right now, and if not, it is easy to modify this recipe.
Why this recipe is so great…
With so many delicious ingredients piled high, this recipe is highly nutritious and satisfying. It is high in fibre, protein, iron, calcium, antioxidants, potassium and numerous vitamins and minerals. Fresh lettuce could be added, or kale sauteed with the beans to get your greens in. It’s a full meal deal!
The lighter eaters in your house may only need half of a potato as they are super filling. These Hearty Potato and Bean Boats are great served with a salad or steamed swiss chard. They also can be refrigerated and reheated the next day.
If you have time, bake the potatoes in the oven, or just pop them in the microwave for 5-6 minutes for a quick version. Make sure to stab the potatoes with a fork 7 or 8 times so that they don’t explode in the microwave!
What you need to make these Hearty Potato and Bean Boats:
- your favourite potato, yam or sweet potato
- a can of black beans
- onion
- garlic
- tomato sauce/salsa
- spices
- guacamole (either premade, or recipe included)
- vegan sour cream (premade, or recipe above)
- sliced tomatoes
- cilantro
- nutritional yeast
How to make Vegan Sour Cream
You can make Vegan sour cream a few ways. The base can consist of tofu, cashews, coconut and even white beans. I find the tastiest to be cashew.
The sour cream I made uses a base of cashews and plant-based yogourt. This eliminates all of the cholesterol and saturated fat you would get from regular dairy based sour cream.
Many sour cream brands include ingredients such as; milk, cream, dried corn syrup, maltodextrin, artificial color, xanthan gum and natural flavour.
Yuck. Who needs that junk when you can make a kick ass plant-based sour cream with just 5 ingredients!?
This is super simple and has exactly the right amount of tang. You just blend 5 ingredients together until smooth and you have vegan sour cream! It lasts for a few days in the fridge and it freezes well. Consider freezing it in ice cube containers to thaw and add to soups, sauces and dressings, or glomp on your potatoes!
Vegan Sour Cream Recipe (by Minimalist Baker)
– 1 1/2 cups raw cashews
– 1 cup plain non-dairy yogurt (coconut, almond, soy, etc.)
– 4 tablespoons lemon juice
– 1 1/2 teaspoons apple cider vinegar
– 1 teaspoon salt
Blend in a high speed blender for 2 minutes until smooth and creamy.
Is that little voice inside you saying, “What, I thought too many carbohydrates aren’t good for me and potatoes have a lot of ‘carbs’? Don’t despair! Starchy, dense foods such as potatoes are just what your body needs.
Please read a prior post on the topic here , which includes a video about the benefits of eating potatoes if you have any doubts. You can also check out my post on why carbohydrates are man’s best friend and get the recipe for Mexican Burrito Bowls here!
Guacamole:
Ingredients
Instructions
- 2 ripe avocados
- 1/2 onion, diced
- 2 cloves of garlic, diced
- pinch of salt and pepper
- optional diced cilantro and tomato