These roasted white bean and sweet potato tacos are the perfect, weeknight dinner. Not only can you meal prep the cajun white beans and the roasted sweet potatoes ahead of time for an easy to throw together meal, these tacos are also packed full of fiber, protein, and vitamins and will leave you feeling full and satisfied!
One of the things I love about my job as a Registered Dietitian is developing nourishing recipes with components that can be meal prepped ahead of time for easy, throw together meals (it’s the core principle of my 3-2-1 Method Meal Plans).
These Roasted White Bean and Sweet Potato Tacos do just that!
Make a batch of the cajun white beans, roasted sweet potatoes, pickled red onion and the Greek yogurt lime crema on your prep day, and you can have dinner on the table in 10 minutes or less. Plus you can repurpose these prepped ingredients into other quick meals throughout the week! This vegetarian recipe is packed full of protein, fiber, vitamins, and so much flavor. If you and your family love tacos, you need to add these into your weekly meal rotation. Trust me you won’t regret it!
What You Need For These Tacos
White kidney (or cannellini) beans: I used my already prepped cajun white beans for this recipe but you can also roast them the day of, if you don’t have any on-hand. I love how the beans soak up the cajun spice beans and have a crispy texture that adds a little extra crunch to the tacos.
If you don’t have white kidney beans, you can try this one with black beans. Black beans tend to be a little smaller than white kidney beans so you will want to check in on them periodically while they bake and adjust the cooking time accordingly.
Sweet potatoes: I also prepped my sweet potatoes at the same time as the beans. Again, you can make these the day of (I included how in the recipe)! I love the color the sweet potatoes add to this recipe. Plus the creamy texture goes perfectly with the crispiness of the beans.
Pickled red onion: I am a huuuge fan of quick pickling veggies. From mangoes to avocados to red onions, quick pickles are a great way to add more flavor (I love the tangy-ness they add) and color to a dish.
I used my homemade pickled red onion recipe but you can also use store bought. If you’re not a fan of the tang, you can leave it out or sub for raw red onion or cabbage.
Lime crema: I find lime crema brings everything together, especially with tacos. The creaminess of the lime crema adds to the overall mouthfeel of the dish and the coolness compliments the cajun spice. I used my Greek yogurt lime crema recipe for these tacos.
Feta: Feta cheese brings the perfect touch of saltiness to the tacos. The tangy and crumbly texture of feta complements the sweet potatoes and cajun-spiced beans perfectly, creating a balanced flavor profile.
Cilantro: For a touch of freshness, I finished these tacos with cilantro. I know cilantro can be a bit of a polarizing topping – if that’s you, you can leave it out but if not, I highly recommend adding some fresh cilantro. It brings out the lime in the lime crema and finishes the tacos off perfectly.
Tortillas: It wouldn’t be tacos without tortillas. I typically prefer wheat tortillas but you can use corn as well!
How To Make Cajun White Bean & Sweet Potato Tacos
This recipe was designed with meal prep in mind but this recipe is also delicious made from scratch. I included both methods below for your convenience:
If you DO NOT have the sweet potatoes and cajun white beans prepped start here:
Preheat the oven to 425 F and line a baking sheet with parchment paper.
Toss the sweet potatoes and beans in oil, cajun seasoning, garlic, salt and pepper. Bake for 40 to 45 minutes, flipping halfway. Sweet potatoes are finished when golden brown around the edges and fork tender.
If you DO have the sweet potatoes and cajun white beans already prepped start here:
In a large skillet, heat 1 tablespoon of olive oil over medium heat. Add in the white beans and the yams and cook until heated through. Alternatively, add the sweet potatoes and beans to a microwave safe dish and heat in the microwave, until heated through, 60 to 120 seconds.
Next,
If not already prepped, make the lime crema. To make the lime crema: Whisk together the Greek yogurt, lime juice, warm water, garlic and salt until well combined. Set aside.
If not already prepped or if not using store bought, make the pickled red onion. To make the pickled red onion: Add the sliced onion to a mason jar and top with hot water, vinegar, sugar and salt. Screw the lid on and shake gently to combine ingredients and dissolve the salt and sugar. Allow to cool at room temperature then store in the fridge until ready to use.
Make the tacos: Warm the tortillas and top with yam and bean mixture, pickled onion, cheese and cilantro using. Drizzle with the lime crema and enjoy!
Nutritional Benefits (Nutrition by Addition)
Tacos are another great dish for practicing nutrition by addition – the intuitive eating practice of looking at what foods you can add to your plate instead of focusing on what you should cut out.
There are so many different flavor combos you can come up with when making tacos. When I developed this recipe, I thought about the different textures (crunchy, creamy, and fresh), the different ingredients and how they’d all add to the enjoyment and satisfaction of the meal.
In this recipe, we have ingredients that provide us with The PFF combo (Protein, Fat and Fiber containing carbs). This is the ultimate combo to leave you feeling full, nourished AND satisfied. Plus who doesn’t love eating tacos?! We are actually in Mexico as this recipe is being published and I know I will be leaning into these when we get back!
Let’s dive into the nutritional benefits of some of the key ingredients:
Sweet potatoes: Sweet potatoes are high in vitamins such as vitamin A, vitamin C, and several B-vitamins. They also provide essential minerals like potassium and manganese. They’re a good source of fiber which supports our digestive health and helps to regulate our blood sugar levels.
White beans: White beans are an excellent source of plant-based protein and fiber, which contribute to feelings of fullness and aids in digestion. They’re also rich in iron, magnesium, and potassium, which play essential roles in various bodily functions.
Tortillas: Tortillas are made up of complex carbohydrates. Over my years as a dietitian, I have heard a lot of nonsense about carbs… for example carbs are bad for you. But that simply is not the case. Carbs actually provide us with energy. Including them on our plates can help keep our blood sugars level and mood stable throughout the day.
Breaking down the “carbs are bad” stereotype and other food rules is something I work on with clients in the Make Food Feel Good Program. If you find yourself constantly using food rules to guide your food choices and want to break that cycle, check out the amazing program and support system!
Recipe, Kitchen, & Time Saving Hacks
This is definitely a recipe that you can whip up together in 10 minutes or less. The biggest way to save time in the kitchen when making these tacos is to meal prep certain components ahead of time.
I recommend meal prepping the following ingredients all at once (I like to prep on Sundays but choose a day that works best for you and your schedule). Use these prepped ingredients in different ways throughout the week for quick and easy meals. Trust me, your future self will thank you!
Here are a few tips for prepping these ingredients and fun ways you can use them throughout the week.
Roasted sweet potatoes: You can cook these at the same time as the beans! Store them in an airtight container in the fridge for up to 5 days or in the freezer for up to 3 months. Use them for an extra boost of nutrition in bowls like this buddha bowl with lemon tahini dressing or in salads like my Famous Crunchy Kale Caesar Salad.
Cajun-spiced white beans: After cooking, allow them to cool and store in the fridge for up to 5 days. Use them for some extra protein in salads, bowls, and tacos!
Lime crema: This is a staple sauce in our household. I love how it’s only 4 ingredients and so easy to make. Whip up a big batch and use throughout the week on tacos like this recipe of my Prep Ahead Crunchy Chickpea and Cauliflower Tacos or in taco bowls (like my Cajun Fish Taco Bowls).
Lime crema will last up to 5 days in the fridge in an airtight container.
Pickled red onion: Prep a big batch of pickled red onion in a mason jar and store in the fridge for up to 2 weeks. You can use these on anything – from bowls to tacos to salads. They’re a great way to add a pop of color to your plate and some tang to your palate.
If you try this recipe, it would make my day if you would leave a comment and/or star rating below— I love hearing your feedback! And don’t forget to snap a pic and tag me on Instagram @lindsaypleskot.rd so I can see your versions! It makes me so happy to see these recipes come to life in your kitchens! Xo
PrintRoasted White Bean and Sweet Potato Tacos with Lime Crema
- Total Time: 15 to 55 minutes
- Yield: 4 1x
Description
These roasted white bean and sweet potato tacos are the perfect, weeknight dinner. Not only can you meal prep the cajun white beans and the roasted sweet potatoes ahead of time for an easy to throw together meal, these tacos are also packed full of fiber, protein, and vitamins and will leave you feeling full and satisfied!
Ingredients
TACOS
3 cups roasted sweet potatoes or 1 medium sweet potatoes (approximately 3 cups)
1 ½ cups roasted cajun white beans or 1 x 19 oz can white kidney beans, drained, rinsed and patted dry
Pickled red onion, homemade or store bought
Tortillas
Feta or cotija cheese
Fresh cilantro (optional
Hot sauce (optional)
Lime wedges (optional)
LIME CREMA
⅓ cup plain Greek yogurt (or cashew cream or vegan Greek yogurt)
Juice of ½ lime
1 tbsp warm water
1 clove garlic, grated or finely minced
Pinch of salt
Instructions
-
If not already prepped, make the sweet potatoes and cajun white beans: Preheat the oven to 425 F and line a baking sheet with parchment paper. Toss the sweet potatoes and beans in oil, cajun seasoning, garlic, salt and pepper. Bake for 40 to 45 minutes, flipping and swapping racks halfway. Sweet potatoes are finished when golden brown around the edges and fork tender. Beans ar ready when golden and crisp on the outside.
-
If not already prepped or if not using store bought, make the pickled red onion (recipe here).
-
If not already prepped, make the lime crema. To make the lime crema: Whisk together the Greek yogurt, lime juice, warm water, garlic and salt until well combined. Adjust to taste with more lime or salt. Set aside.
-
If already prepped, reheat the sweet potatoes and cajun white beans: In a large skillet, heat 1-2 teaspoons of avocado oil over medium heat. Add in the white beans and the yams and cook until heated through, about 5 minutes. Alternatively, add the sweet potatoes and beans to a microwave safe dish and heat in the microwave in 30 second increments, until heated through, about 1-2 minutes.
-
Make the tacos: Warm the tortillas in the oven or microwave and top with yam and bean mixture, pickled onion, cheese and cilantro. Drizzle with the lime crema and if using, hot sauce and a squeeze of lime. Enjoy!
- Prep Time: 10 minutes
- Cook Time: 5 to 45 minutes
Leona says
I meal prepped your white beans and sweet potatoes on Sunday and then made these tacos this week. They were a huge hit! It only took me 10 minutes to make and everyone loved them. I added some minced jalapeno to the lime crema for a little extra heat.
Lindsay Pleskot, RD says
So happy they were a hit for everyone Leona! You are onto something with the jalapenos! Will have to try that out!