Healthy Dinner Recipes With Black Beans: Skillet Bowls

This black bean and sweet potato skillet is a colorful, one-pan dinner with tender vegetables, tomatoes, corn, and warm spices, served with lime and fresh toppings. It takes its cues from familiar Southwestern-style flavors, comes together without a separate cooking pot, and is easy to serve as-is or with rice or tortillas.

Ingredients

1 tablespoon olive oil (15 ml)
1 pound sweet potatoes, peeled if desired and cut into ½-inch (1.3 cm) cubes (450 g)
1 medium yellow onion, finely chopped (about 150 g)
1 medium red bell pepper, diced (about 150 g)
2 garlic cloves, minced (about 6 g)
1 teaspoon ground cumin (2 g)
1 teaspoon chili powder (2.5 g)
½ teaspoon smoked paprika (1 g)
1 can diced tomatoes, with their juice (14.5 ounces/411 g)
½ cup low-sodium vegetable broth or water (120 ml)
2 cans black beans, drained and rinsed (15 ounces/425 g each; about 510 g drained total)
1 cup corn kernels, fresh, thawed from frozen, or drained from a can (150 g)
¾ teaspoon fine salt (about 4 g), plus more to taste
¼ teaspoon ground black pepper (about 0.5 g)
Juice of 1 lime, about 2 tablespoons (30 ml)
¼ cup chopped fresh cilantro, loosely packed (about 10 g), for serving
1 avocado, sliced (about 200 g), for serving (optional)
½ cup plain Greek yogurt or sour cream (120 g), for serving (optional)

Instructions

Prepare the vegetables and beans. Cut the sweet potatoes into evenly sized ½-inch cubes so they cook at about the same rate. Chop the onion and bell pepper, mince the garlic, and drain and rinse the beans in a colander. If using frozen corn, thaw it briefly under cool running water and drain it well. Measure the spices, tomatoes, and broth before you start cooking.
Heat the olive oil in a large, deep skillet or sauté pan over medium heat. Add the sweet potatoes and stir to coat them with oil. Cook for 10 minutes, stirring every couple of minutes and spreading the cubes back across the pan after each stir. They may pick up a little color; lower the heat if they start browning too quickly. The potatoes will not be fully tender yet.
Add the onion and bell pepper. Cook for 4 minutes, stirring often, until the onion begins to soften and the pepper looks brighter. Stir in the garlic, cumin, chili powder, and smoked paprika, then cook for 1 minute. Keep the garlic moving so it becomes fragrant without scorching. If the pan looks dry, add a tablespoon of water rather than extra oil.
Pour in the diced tomatoes and their juice, along with the broth. Stir and scrape the bottom of the pan to release any browned bits. Season with the salt and black pepper. Bring the mixture to a gentle simmer, then cover the pan and cook for 10 minutes. Keep the heat low enough for steady bubbling rather than a vigorous boil.
Uncover the pan and test a sweet potato cube with a fork. It should be close to tender. Stir in the black beans and corn, cover again, and cook for 5 minutes, until the potatoes are easily pierced and the beans and corn are hot. If the potatoes need more time, cover and cook in 2-minute increments. If the mixture seems unusually thick, stir in a splash of water or broth.
Remove the skillet from the heat. Stir in the lime juice and half of the cilantro, then taste and adjust the salt, pepper, or lime. Spoon into bowls and finish with the remaining cilantro. Add avocado and a small spoonful of yogurt or sour cream if you like. Serve promptly while the vegetables are warm and the toppings are fresh.

Tips

Cut the potatoes evenly. The small cubes are important: larger pieces can remain firm when the beans are ready, while very small pieces may break down into the tomato sauce. If you prefer larger chunks, simmer the potatoes covered for a few extra minutes before adding the beans and corn.
Use the right pan and heat. A wide, deep skillet gives the vegetables room to brown lightly and lets the liquid simmer without spilling. A narrow saucepan can crowd the potatoes and make them steam. If your pan is small, cook the sweet potatoes in two batches or use a Dutch oven.
Adjust the liquid rather than guessing. Canned tomatoes vary in how juicy they are, and a pan with a tight-fitting lid loses less moisture. The finished skillet should be saucy enough to spoon, not soupy. Add broth a tablespoon at a time if it looks dry, or simmer uncovered briefly if there is excess liquid.
Make practical swaps. Water works in place of vegetable broth, though the sauce will taste a little less savory. Use frozen or drained canned corn in the same quantity. If cilantro is not to your taste, leave it out or finish with sliced scallions; lime still gives the dish a lively, fresh finish.

Serving Suggestions

This skillet is filling enough to serve in bowls on its own, especially when topped with avocado and a spoonful of plain Greek yogurt or sour cream. For a more substantial plate, spoon it over cooked brown or white rice. Rice is an optional accompaniment rather than part of the skillet’s 48-minute timing; start it separately according to its package directions so it is ready when the vegetables finish.

Warm corn or flour tortillas make the beans and vegetables easy to scoop up, and the mixture can also be tucked into tortillas as soft tacos. For a crisp contrast, serve with shredded cabbage, thinly sliced radishes, or a simple green salad dressed with lime. Set out the toppings in small bowls if people are eating at different times, so each serving can be finished just before it is eaten.

If you are serving the skillet with several sides, choose one or two rather than trying to add every option. A bowl of rice plus crunchy cabbage is a useful combination; tortillas plus avocado and yogurt make a more casual meal. Keep extra lime wedges on the table, since a squeeze at serving can brighten a bowl that has sat for a few minutes.

Variations

Make it spicier: Add ¼ teaspoon cayenne with the other spices, or serve sliced jalapeño on the side so each person can choose the heat level. Chili powders vary in strength, so taste yours before adding more. A pinch of cayenne changes the heat more than the overall flavor; fresh jalapeño also adds a sharper, green note.

Change the beans or vegetables: Pinto beans can replace black beans in the same quantity, giving the skillet a softer texture and a slightly different, earthier taste. Diced zucchini can replace some of the bell pepper; add it with the beans and corn so it does not turn too soft during the longer simmer. For greens, fold in 2 cups (about 60 g) baby spinach after cooking and stir until just wilted.

Make it less smoky or more citrusy: Leave out the smoked paprika for a cleaner cumin-and-chili flavor. For a brighter finish, add a little extra lime juice at the table rather than adding a large amount to the pan at once. If fresh lime is unavailable, lemon juice can be used, though its flavor is less characteristic here.

Serve it in another format: Use the cooled filling in tortillas, spoon it over baked potatoes, or serve it on top of cooked grains. For tacos, drain off excess sauce with a slotted spoon so the tortillas are less likely to become soggy. Add cold toppings after heating the filling, not while it simmers.

Storage and Reheating

Transfer leftovers to a shallow, covered container and refrigerate within 2 hours of cooking. The skillet keeps for 3–4 days in the refrigerator. Store avocado, yogurt, and other fresh toppings separately; they are best added after reheating. If you have cooked rice as a side, cool and store it separately rather than leaving it at room temperature with the skillet.

For a single portion, reheat in the microwave in a covered, microwave-safe bowl, stirring halfway through and adding a spoonful of water if the sauce has thickened. On the stovetop, warm the portion in a small covered pan over medium-low heat, stirring occasionally. Reheat leftovers to 165°F (74°C), as measured with a food thermometer. Heat only the amount you plan to eat, since repeated cooling and reheating can affect texture.

To freeze, cool the skillet promptly, portion it into freezer-safe containers, and freeze for up to 2 months for best texture. Thaw overnight in the refrigerator, then reheat as described above. Sweet potatoes can become softer after freezing and thawing, but the beans and tomato sauce still make the mixture useful as a taco or rice-bowl filling. Add fresh lime and toppings after reheating.

Frequently Asked Questions

Can I use dried black beans instead of canned? Yes, as long as the dried beans are fully cooked before they go into the skillet. The recipe calls for two 15-ounce cans, so use about 3 cups (510 g) cooked, drained beans as a practical equivalent. Do not add dry beans directly to this pan: they need their own cooking time and enough water to soften, which would change the recipe’s timing and liquid balance.

Can I make this recipe ahead? You can chop the onion and pepper, cube the sweet potatoes, and rinse the beans up to a day ahead; keep prepared ingredients covered in the refrigerator. The finished skillet can also be cooked a day ahead and reheated, though the sweet potatoes will soften slightly as they sit. For the freshest texture, add the lime juice and cilantro just before serving.

How can I tell when the sweet potatoes are done? Push a fork into one of the larger cubes. It should slide in easily, with the potato holding its shape when lifted. If the center still feels firm, cover the skillet and cook for another 2 minutes before checking again. Potato size, pan material, and how steadily the mixture simmers can all affect the exact time.

Is this skillet very spicy? As written, it has a mild-to-moderate warmth from chili powder, but the heat depends on the brand and blend. For a gentler version, use ½ teaspoon chili powder and omit any extra hot pepper. To make it hotter, add cayenne in a small pinch or put fresh jalapeño on the table. The lime, avocado, and yogurt toppings can soften the impression of heat.

Can I make it without tomatoes? Tomatoes provide both moisture and acidity, so omitting them changes the skillet more than a simple garnish swap. For a less tomato-forward version, use one 14.5-ounce (411 g) can of tomatoes with only ¼ cup (60 ml) broth, then add a little extra broth if needed. For a tomato-free version, use 1¼ cups (300 ml) broth and finish with extra lime; the result will be less thick and less tangy.

More recipes to cook

Safety notes: safe minimum internal temperatures from USDA FSIS; raw and undercooked fish guidance from the U.S. FDA. Food safety notes

Spotted an error? Tell us and we will correct it (corrections policy).