Sweet Potato, Marinated Roast Vegetables, Avocado and Black Bean Tacos
Here at Prinos Farm&Deli, we take pride in providing our customers with some of the best ingredients and fresh fruit and veg from our premium supermarket shelves. And we want you to be able to experiment in the kitchen with all the tasty delights we have in stock. So, this month’s Prinos Farm&Deli Recipe Blog is all about local seasonal tastes, all wrapped up in mouth-watering sweet potato, marinated roast vegetables, avocado and black bean tacos.
There’s something so satisfying and enjoyable about an interactive meal that can be eaten with your hands. And this delicious recipe is just that. Ready to go in only 30 minutes, not only is this dish quick and easy to make, but it is also fun to eat and makes an excellent option when preparing a meal for your family or friends. Once the main meal preparation has been done, lay out all the taco toppings on the table and let your guests build their own tacos! This also makes it a great trick to encourage your kids to eat more vegetables. Especially those who are picky eaters – they’ll love the novelty of making the taco themselves!
And as it is 2022, we’re all more clued up to the health and environmental benefits of eating a plant-based diet. However, if you can’t go without meat, you can add in your favourite ingredients of choice, and customise the recipe to suit your dietary needs. Prinos Farm&Deli stock a great range of premium meats from our butchery that would work well with this dish.
But its not just a conveniently easy meal to create, this recipe is also packed full of nutritional benefits. The sweet potatoes are packed full of the powerful antioxidant, beta carotene. This nutrient increases the levels of Vitamin A in the blood and is very effective in fighting free radicals. They are also high in fibre, making them both filling, as well as beneficial for gut health. Black beans are very high in protein, while the avocados are a rich source of healthy fats, as well as fibre, Vitamin C and E, potassium, magnesium and folate.
Moreover, if you want to make this dish even healthier, you can look into using different cooking oils that have varying health benefits. You can also substitute different ingredients to make it suit your taste preferences. Those who don’t like spicy food can remove the chili and cayenne pepper. And if you like, you can also add toasted sunflower seeds or pine nuts for an extra pop of flavour. You also don’t need to stick to the roasted vegetable options that we’ve suggested here. Whatever is in your fridge at the time will work. Or alternatively just experiment with whatever fresh local fruit and vegetables are in season at Prinos Farm&Deli!
Ready to get experimental in the kitchen? Check out the recipe below, for hearty sweet potato, marinated roast vegetables, avocado and black bean tacos that will impress your dinner guests, for an interactive evening of delicious food for all.
- 3 to 4 medium sized sweet potatoes
- 2 yellow onions
- 2 ripe avocadoes
- 1 aubergine
- 1 courgette
- 1 red and 1 yellow pepper
- 1 green hot pepper
- Bunch of fresh parsley
- 4 cloves of garlic
- 3 cups of cooked black beans
- 1 pack of tortilla wraps
- Feta cheese
- Olive oil
- Soya sauce
- Dijon mustard
- Juice of one lime
- Cayenne pepper
- Brown sugar
- Chili powder
- Sea salt
- Ground black pepper
- First thing to do is prepare the marinade for the roasted vegetables. In a bowl, mix together 3 tbsp of olive oil with, 3 tbsp of balsamic vinegar, 2 tbsp of soya sauce, ½ a tbsp of Dijon mustard, 2 tbsp of brown sugar and one crushed garlic clove. Then set aside.
- Next pre-heat the oven to 170° Then prepare the vegetables for marinating, chopping one yellow onion, the red and yellow peppers, the aubergine and the courgette. Spread the vegetables over a baking tray and drizzle the marinade on top, mixing well so that they are all covered.
- While the vegetables are marinading, chop the sweet potatoes into small chunks, then spread over a separate baking tray and toss with a generous drizzle of olive oil, a sprinkle of salt, a tsp of chili powder, a tsp of cumin and some freshly ground black pepper. Put both trays in the oven and roast for 30-40 minutes, stirring regularly to ensure they cook evenly.
- As the vegetables are roasting, prepare the black beans. Heat 2 tbsp of olive oil in a pan, then add one finely chopped yellow onion and a sprinkle of sea salt and cook for 6-7 minutes or until soft and slightly translucent. Next add the cumin, chili powder and one crushed garlic clove, cook for another minute before adding the cooked beans. Let the beans simmer on a low heat for another 10 minutes, adding in a splash of water if needed. Once soft and seasoned, add a squeeze of lime juice, cover and set aside.
- When everything is ready, warm up the tortilla wraps or pitta bread, then slice the avocado and fetta, chop up the parsley and let everyone make their own tacos with the fillings and garnishes on the table.
So, now that you have the recipe, head to Prinos Farm&Deli in Nicosia or Larnaca or visit our premium supermarket’s online e-shop today, stock up on the ingredients and have your friends, family and loved-ones over for a taco night this May!