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Sweet Potato Kale Bites
These sweet potato kale bites are like mini muffins of sweet potato, kale and black beans. They're a great make ahead side dish to have on hand.
Prep Time
20
minutes
mins
Cook Time
30
minutes
mins
Total Time
50
minutes
mins
Course:
Side Dishes
Cuisine:
American
Keyword:
sweet potato kale bites
Servings:
24
servings
Author:
Gina Matsoukas
Ingredients
4
medium sweet potatoes
peeled & cubed
2
tablespoons
milk
4
cups
kale
chopped
1
clove
garlic
minced
1/4
yellow onion
chopped
1/4
teaspoon
red pepper flakes
1
tablespoon
extra virgin olive oil
1/2
cup
black beans
drained & rinsed
salt & pepper
ground flax seed for topping
Instructions
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.
Notes
I suggest reheating in a toaster oven rather than the microwave if you want to retain some crunch to the muffins.
Nutrition
Serving:
1
SERVING
|
Calories:
48
kcal
|
Carbohydrates:
9
g
|
Protein:
1
g
|
Fat:
1
g
|
Saturated Fat:
0.1
g
|
Polyunsaturated Fat:
0.2
g
|
Monounsaturated Fat:
0.4
g
|
Cholesterol:
0.1
mg
|
Sodium:
28
mg
|
Potassium:
183
mg
|
Fiber:
2
g
|
Sugar:
2
g
|
Vitamin A:
6468
IU
|
Vitamin C:
11
mg
|
Calcium:
43
mg
|
Iron:
0.5
mg