Vegan. Gluten free. Mega nutrients. And deeeeelicious.
Stuffed Sweet Potatoes [vegan, gluten free]
Ingredients:
- 2 sweet potatoes
- 1/4 block (~4 oz.) firm tofu
- 1/4 cup hummus (I used Sabra’s spinach & artichoke)
- 1/4 cup chopped greens (I used frozen chopped collards)
- 1 carrot, shredded
- salt & pepper (to taste)
Directions:
Pre-heat oven to 350 degrees.
Scrub potatoes, poke with fork a few times, and microwave for 6 minutes (rotate half way through).
Meanwhile, combine the rest of the ingredients (tofu, hummus, greens, carrots, salt & pepper) using a fork to mash until texture resembles ricotta cheese.
Once the potatoes are done in the microwave (and semi-cooked), slice them open and scoop out some of the flesh.
It’s okay if you don’t get all of the flesh (I left ~15% around the skin) and it’s okay if the inside is still a little hard (it will have time to cook a little more in the oven).
Next combine the sweet potato with the tofu hummus mixture.
Then pack it into the potato.
This may sound weird (ok, it will definitely sound weird), but as I was doing this, I felt like a plastic surgeon inserting implants into a tiny incision. I was trying to leave the potatoes with as small of a slit (scar) as possible while still getting everything in.
To get crunchy skin, I rubbed some oil on the outside with some salt.
Then I placed them in a pan lined in foil and non-stick and baked them (at 350 degrees) for 15 minutes.
I cranked the oven up to broil for the last minute so they’d get golden bronze on top.
Gorgeous!
Dinner is served.
Nutrition Facts [per servings]
Calories 199.0 <—whaaa?? that seems off (way too low for dinner)!
Total Fat 7.7 g
Saturated Fat 0.7 g
Polyunsaturated Fat 0.1 g
Monounsaturated Fat 0.0 g
Cholesterol 0.0 mg <—duh, it’s vegan
Total Carbohydrate 30.4 g
Dietary Fiber 5.9 g
Sugars 9.9 g
Protein 5.6 g
Vitamin A 187.2 % <—now that’s what I’m talking about!
Vitamin B-12 0.0 %
Vitamin B-6 23.8 %
Vitamin C 37.5 %
Vitamin D 0.0 %
Vitamin E 5.5 %
Calcium 9.8 %
Folate 8.4 %
Iron 8.9 %
*You can see the complete stats if you enter the ingredients on this site. [Percent Daily Values are based on a 2,000 calorie diet]
I have to be honest, I only calculated the recipe because I wanted to see how much Vitamin A (B-carotene) I was getting from the carrots and sweet potato, but the low calorie count is pretty shocking. I mean, I graze all day, so my dinners aren’t what they used to be. But Kyle was completely satisfied with this meal! As an entree! Maybe I entered some data wrong or something.
The beans (from the tofu and the hummus) give it staying power, but I suppose if you wanted to really bulk up the meal, you could add in whole beans (chickpeas, kidney, cannellini, etc.). Or if you’re looking for a meat-y filling, try swapping in TVP for something (just rehydrate the dried stuff with an equal amount of liquid). Nutritional yeast always makes things better too. Really the options are endless.
Notes: Any hummus will work, but the more flavorful ones will be more intriguing for your tongue. I used spinach & artichoke and it was awesome. Had I used plain hummus, I probably would have tossed in some spices.
I used frozen chopped collard greens and shredded carrots for contrasting textures (and to pack in even more nutritious ingredients). You could use any green though (kale, spinach, etc.) or any other veggie (corn, peas, bell peppers, etc.).
Just remember, too much stuff will be harder to pack in!
Side view.
Wow. Thay looks amazing!!! Im surprised the cals and pro were so low too. Fodmaps-wise, where does this meal fall?
Elise…u need to make a cookbook!!!! U have too many awesome recipes and a blog doesnt do it justice! 🙂
I love stuffed sweet potatoes from time to time and have done something similar that included avocado. But I believe even a medium sweet potato without any fixings is around 200 calories…that’s not counting the tofu, hummus, etc. I don’t care much about calories either, but I know some people obsess 😉
WOW! This is AMAZING!!!! I’m sort of addicted to your blog and this really pushed me over the edge! I’m going to link you on my sidebar – hope you don’t mind 🙂
Yum! Never thought about adding tofu to a stuffed potato. I might make this tonight. I don’t have hummus but maybe I’ll just add some tahini for an extra bit of flavor.
sweet potatoes are limited to 1/2 cup per serving…fyi!
hey beth. fodmaps info here: http://fodmapsdiet.com/2013/01/07/fodmaps-friendly-stuffed-potatoes/
thanks jennifer! thats so nice of you – glad youre liking the blog 🙂
awww…thanks for the (incredibly kind) comment 🙂
oh and ps, i just wrote up fodmaps tweaks on this site: http://fodmapsdiet.com/2013/01/07/fodmaps-friendly-stuffed-potatoes/
YUM! I am so making this–everytime you post something like this I think it’s so simple to make but I would never think up these combos! Good way to use up my chipotle Sabra that’s in the fridge right now. You’re the best!
yeah, i must’ve messed something up. i was too lazy to go back though, because i dont really care. ha.
Dinner is definitely served! This looks so so so so good 🙂 I might just make this as a snack too xD
Oh my gosh this looks delicious. I can’t believe how low the calorie count is too! Definitely making this soon. Thank you for sharing!
this recipe sounds delicious…but so many high fodmap foods…sweet potatoes should only be 1/2 cup…no hummus or artichokes or collard greens! I am amazed you can eat this. Did you ditch the low fodmap diet?
beth. please see this post: http://fodmapsdiet.com/2013/01/07/fodmaps-friendly-stuffed-potatoes/
and please please please re-read this one: http://fodmapsdiet.com/2012/11/12/my-definition-of-low/
i dont know how many times i can continue to emphasize how personal and individualized this diet is.
Hey beth!
I know how incredibly confusing this whole thing is so I understand ur anxiety over it. What makes it even harder is that everyone’s ibs is triggered by something different:
Food
Food allergies or sensivities
Chemical sensitivities
Menstrual cycle
Stress
Hormones
Toxins
Dysbiosis
Malabsorption
Heavy metals
Biochemical imbalances
Candida
Low hcl
Liver or gallbladder issues
Pancreatic insufficiencies
Or it is tied to another health issue that needs to be resolved first
Thats why ibs sucks..finding what works for u to make life more livable takes a lot of detective work. Things like fodmaps can help but it may not be the exact key that unlocks the door. The best thing u can do is to keep a food log and see if u can correlate any symptoms to ur diet and stress level. Dont follow any diet fads or cut out too many food groups bc u will be left with nothing
Some things to consider:
Do trials on the common allergen foods. I would recommend cutting out dairy and wheat for sure as these are common allergens. For fruits, stick to high glucose fruita like ripe bananas dates pineapple oranges grapes. Blending ur veggies and fruits helps too as in smootthies and soups or sauces
For legumes try to slowly trial them by adding only 1 Tb at a time for a few days and increase by 1Tb til u reach ur tolerance. A great method to reduce the gas is to soak for 12-24 hrs and sprout the beans until they grow tails. Then freeze them for a day or longer. Then cook them. The freezing helps further break down the cellulose and sprouting decreases the starch content bc the carb is used by the bean for energy as it is growing into a sprout. Some good beans to try are aduki mung anasazi and lentils
Dont get too hung up on fodmaps bc it may not be a fodmap u are reacting to but it could be another component of the food like aorbitol in apricots…and not the fructose. So fodmaps gives u a good start but it really comes down to the individual food. Some people react to foods high in glutamate or sulfur or fructose or ….its complicated for sure! I know it is hard but the more u stress and fear food, the worse ur digestion will be.
Plantbased digestive enzymes may help as well as probiotics. If u need more help let me know
Sorry for the typos….my computer broke so I only have my phone. Ugh
Not even the mention of plastic surgeons, incisions , & crunchy skin could remotely put me off this recipe :).
It’s too weird, I bought a sweet potato just yesterday with the intention to SPECIFICALLY do the stuffed, twice-baked thing. I planned all day long, (I’m literally planning /thinking about my upcoming meals & snacks in my head ALL day’ erryday. Whatever), to stuff it with tuna , broccoli & top it with nooch…now that just seems like a snoozefest… your recipe is way better!
Xxx
I need to come back to this…but wanted to thank you so much for taking the time to write all this out for me. I am on a fodmap support board and the guidelines are really, really, really strict. I threw out all my questionable foods, I read labels and only buy foods listed on fodmap suggestion boards, I am scared to death to eat most foods, I have lost so much weight the doctor wants me in the hospital. My anxiety over food is sky high. I spend all day, every day researching low fodmap websites and googling everything and reading books…they contradict each other often. I miss my favorite foods (sweet potato, pumpkin, butternut squash, beans and hummus and all the non low fodmap veggies. Even the list of “safe” fruits you sent me, many of them are off limits according to Patsy Catsos and the fodmap forum I post on…like dates, and they are limited to only 1/2 cup servings. And there was an article submitted about the arsenic in rice, so now all my gluten free rice breads, cookies, crackers, pastas, chips, etc are now fearful to eat. I am so confused as to what I can eat. I have severe gi pain to the point I can’t wear pants…only sweats…because it hurts my belly to have anything around my tummy. I just will do anything to not have such severe pain…even if it means eliminating all the questionable foods. I just don’t know what those foods are and there seems to be no pattern, so food journals haven’t helped me figure out trigger foods.
What digestive enzyme and or probiotic do you recommend and where do you get them from? I hope you can help me through this because I am slowly wasting away and close to a nervous breakdown…for real! 🙁
And I’m afraid of my almond yogurt and almond milk and almond butter and almonds…so I was told to drink lactose free milks and yogurts. But they containe the protein. And no more rice cheese because they contain pea protein. All my foods contain something that isn’t allowed. I am so confused.
Beth…can u give me ur email bc I can try to help u better off elise’s blog. Fwiw, i totally understand ur position and have been there myself. Ill try to help as best I can 🙂
ha. youre hilarious, nothing wrong with tuna nooch and brocc. but yeah, i plan out my meals days in advance too. we’re not weird right?
thanks stacy. i wish i had more to offer in this discussion (because believe me, beth, i know exactly how frustrating and horrible it can be to feel like you are drowning in info that doesnt do anything but confuse you more). im hesitant to get into my personal specifics because just like you said, its so different for every person. fodmaps are a great tool for a beginner to sort out their sensitivities but its definitely an exhausting and highly individual trial and error process. i want my blog to be helpful as a place to get a discussion going, where we can all share info, but i dont want it to become a place where i simply discuss my diet in such detail that it makes it seem like my way is the right way. IBS is way trickier than that. so for that reason id prefer to leave the elimination and challenge phases to each person and simply give my thoughts and meals i have found to work as i learn things.
beth – dont let this become a source of anxiety. think of it as info you just have to sort out. and with time you will. sometimes it sucks, but its better than having no info at all. oh and btw, pregnancy has been a biotch on my GI system so thats why these last 8 months of posts have been all over the place. sometimes i have motivation to stick to fodmaps, but sometimes the idea of food in general makes me want to crawl into a hole until i give birth. lets just say, im very very much looking forward to the day i can get my body back!
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